Recipes Featuring Kidney Beans

Studies show that consuming common beans such as kidney beans reduces the chances of colon cancer, helps with weight management, and leads to better blood sugar control. Here are five delicious ways to add more kidney beans to your meals, plus one idea for serving them at parties.

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Eggplant and Kidney Bean Stew

Make it a Full Plate Meal: Serve the kidney bean stew atop healthier mashed potatoes. This leaves the 25% zone wide open for chicken or tofu.

75% water-fiber foods – kidney beans, eggplant, onion, garlic, tomatoes, tomato paste, potatoes, cauliflower
25% foods – oil, Earth Balance Buttery Spread, chicken/tofu

Chimichurri 3 Bean Salad

Make it a Full Plate Meal: Serve your salad as a side to an open-faced chicken salad sandwich. If you don't eat chicken, use this chickpea spread instead. Enjoy a bunch of grapes for dessert.

75% water-fiber foods – garlic, jalapeño, cilantro, fresh parsley, fresh oregano, chickpeas, black beans, kidney beans, bell pepper, red onion, chickpea spread, lettuce, tomato, grapes
25% foods – whole wheat bread, chicken salad

New Orleans Red Beans and Rice

Make it a Full Plate Meal: Serve your New Orleans red beans over brown rice for a perfect high fiber meal. Want to add more fiber? Choose a fruit for dessert. A peach would be lovely.  

75% water-fiber foods – brown rice, kidney beans, onion, celery, bell pepper, diced tomatoes, garlic, fresh parsley, fresh basil, fruit   
25% foods – peanut butter, olive oil 

Sweet Potato Kidney Bean Power Bowl

Make it a Full Plate Meal: Prepare this meal as the recipe directs. Mix half quinoa with your couscous to keep 75% foods in their zone.

75% water-fiber foods – fresh parsley, lemon zest, jalapeño, sweet potatoes, red pepper, corn, kidney beans, avocado, quinoa
25% foods – cashews, olive oil, honey, couscous

Kidney Bean Tacos

Make it a Full Plate Meal: Serve two tacos with fajita veggies and guacamole.

75% water-fiber foods – kidney beans, corn, cucumbers, tomatoes, onion, cilantro, mushrooms, bell peppers, guacamole
25% foods – whole wheat tortillas, olive oil

Recipe Note: Use corn tortillas if you're trying to control blood sugar levels or are gluten-free.

Easy Kidney Bean Spread

Use this 75% zone spread for a charcuterie board at parties filled with bean spreads and various roasted and raw veggies. I also like adding a few fresh fruit sections like strawberries and grapes. This leaves the 25% zone of the plate open for other charcuterie board favorites like dessert, crackers, bread, or cheese. Plate your party plate accordingly.

75% water-fiber foods – kidney beans, parsley, red chili, garlic, bean spreads, fresh and roasted veggies, fresh fruit
25% foods – olive oil, dessert

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.