Red kidney beans · cooked

Red kidney beans combine 8.7 g of plant protein, 20 g of complex carbs and 7.4 g of fibre per 100 g cooked (127 kcal). Like other legumes, they also provide iron, and are filling for a long time.

Their amino-acid profile pairs ideally with a grain (rice) — the classic duo of muscle-building vegetarian dishes.

They are the base of chili con carne (or sin carne), mixed salads and Mexican dishes. Canned and rinsed, they are ready in an instant. Rice + red beans = a complete, affordable, protein-rich meal.

Rich in fibre, they can bother you at first: cooking them well, rinsing them and increasing amounts gradually improves tolerance. Important: DRIED red beans must be soaked well then fully cooked (never raw or undercooked). Canned, they are already cooked and ready.

The rice + red beans duo is a global classic for good reason: beans are low in methionine but rich in lysine, grains do the opposite. Together they cover all essential amino acids — a complete protein for a few cents.

For a lifter on a tight budget or eating vegetarian, it is an unbeatable meal base: protein, carbs, fibre and iron on one cheap, filling plate.

Raw red kidney beans contain phytohaemagglutinin, a lectin that can cause nausea, vomiting and diarrhoea, even in small amounts. The safe method: soak them for 8 to 12 hours in plenty of cold water, discard the soaking water, rinse them, then boil them vigorously for at least 10 minutes before turning the heat down.

Then continue at a simmer for 45 to 60 minutes, until tender through. Never cook them in a low-temperature slow cooker without boiling them first, because insufficient heat can make the toxins even more active. Add salt near the end: acidity (tomato) and salt too early toughen the skin.

Canned beans are already safely cooked: just drain and rinse them under cold water, which removes a good part of the salt and the gelatinous liquid. Choose cans with no added sugar and, if possible, less salt. A drained can of about 250 g provides roughly 20 g of protein.

Dried beans cost much less per cooked kilo and let you control the salt, but require planning. A meal prep trick: cook 500 g of dried beans at once, then freeze them in 150 to 200 g portions. You get the savings of dried with the speed of canned.

Once cooked, red kidney beans keep 4 to 5 days in the fridge in a closed container, ideally in a little of their cooking water so they do not dry out. An opened can should be transferred to an airtight container, never left in the metal can, and eaten within 3 days.

They freeze very well, up to 3 to 6 months, and can be reheated directly in a stew, chili or soup. Uncooked dried beans keep for months or even years in a closed jar away from light, but the older they are, the longer they take to cook.

When bulking, a 200 to 250 g cooked portion provides about 17 to 22 g of protein and 40 to 50 g of complex carbs for 250 to 320 kcal: an ideal complement to rice or pasta. Add an animal protein source or tofu to go beyond 30 g of protein per meal.

When cutting, their ratio of protein, fibre and calories is excellent: only 0.5 g of fat per 100 g and very long satiety. Replace part of the starch on your plate with beans to lower calories without feeling hungry. For a vegetarian or vegan diet, they are among the pillars, along with lentils, chickpeas and tofu.

The most serious mistake is undercooking dried beans, for example by throwing them straight into a dish without a preliminary boil. The second is going from almost zero to a big plate of legumes overnight: the fibre ferments and causes gas and bloating. Start with 60 to 100 g cooked, then increase over two or three weeks.

Other traps: not rinsing canned beans and piling up salt, thinking they are enough alone as a protein (they are incomplete without a grain) and cooking them with sugar in a ready-made sauce. Always check the ingredient list of prepared red bean dishes.

Red kidney beans are a great source of iron, folate (vitamin B9), magnesium, potassium and zinc. Plant iron is absorbed less well than iron from meat, but you improve it by pairing beans with vitamin C: pepper, tomato, lemon or fresh parsley. Avoid drinking tea or coffee during the meal, as they reduce absorption.

In the site's recipes, you can find them in the beef and red kidney bean chili con carne, the vegetarian bean chili or the chicken and bean quesadilla. These are easy dishes to make in large batches and freeze, perfect for getting through your training week.