Recipe For Red Kidney Beans

Ingredients:

Red Kidney Beans - 2 cups

Water - 6 cups

Onion - 1 medium, chopped

Garlic - 4 cloves, minced

Tomato - 1 large, chopped

Green Bell Pepper - 1 large, chopped

Cumin Powder - 2 teaspoons

Paprika - 1 teaspoon

Cayenne Pepper - 1/2 teaspoon

Salt - 1 teaspoon

Vegetable Oil - 2 tablespoons

Cilantro - 1/4 cup, chopped

Instructions:

1. Rinse the red kidney beans with water and soak them in water overnight. Drain the water and rinse again before cooking.

2. In a large pot, add the soaked red kidney beans and 6 cups of water. Bring it to a boil and then reduce the heat to low. Cover the pot and let it simmer for 1 hour.

3. In a separate pan, heat vegetable oil over medium heat. Add chopped onion and minced garlic. Sauté for 5 minutes until the onion is translucent.

4. Add chopped tomato and green bell pepper to the pan. Cook for another 5 minutes until the vegetables are soft and tender.

5. Add cumin powder, paprika, cayenne pepper, and salt to the pan. Stir well and cook for 1 minute until the spices are fragrant.

6. Add the vegetable mixture to the pot of red kidney beans. Stir well and let it simmer for another 30 minutes until the beans are soft and tender.

7. Add chopped cilantro to the pot and stir well. Serve hot with rice or bread.

Nutrition:

Red kidney beans are a great source of protein, fiber, and iron. One cup of cooked red kidney beans contains 15 grams of protein, 13 grams of fiber, and 3.9 milligrams of iron. They are also low in fat and calories, making them a healthy addition to any meal.

However, it is important to note that red kidney beans should be cooked properly to avoid any potential health risks. Raw or undercooked kidney beans contain a toxin called lectin, which can cause severe gastrointestinal issues.

Therefore, it is recommended to soak the beans overnight and cook them thoroughly before consuming.

Overall, this recipe for red kidney beans is a delicious and nutritious way to incorporate this healthy legume into your diet.