Substitutes for Kidney Beans

If you’re looking to substitute kidney beans, the great news is that many options exist. Each option can add texture, flavor, and nutrition to your meal. Whether looking for alternatives due to dietary restrictions, taste preferences, or simply because you’ve run out (bean there, done that!), this article will guide you on the best options.

What Are Kidney Beans?

Kidney beans are a common type (Phaseolus vulgaris) that are kidney-shaped, hence their name. They are a part of the legume family and have a robust flavor and smooth texture. Kidney beans are cultivated and consumed worldwide and are a staple ingredient in many cuisines.

The Best Kidney Bean Substitutes

Thankfully, there are many bean alternatives to kidney beans. When substituting with any of the options below, you can directly substitute volume (e.g., 1 cup of kidney beans = 1 cup of substitute).

Whichever substitute you choose, remember to ensure it is thoroughly cooked to ensure food safety standards.

Cannellini Beans

Cannellini beans are white kidney beans and an excellent substitute for kidney beans. They have a similar mild flavor and creamy texture, making them a suitable alternative for soups, stews, and salads. Cannellini beans also have a high fiber and protein content, making them a healthy meal prep choice.

Black Beans

Black beans are a popular legume in many recipes due to their earthy flavor and dense texture. They work well in salsas, salads, and Mexican-inspired side dishes and are high in protein and fiber. 

One of our family’s favorite recipes using black beans is Brazilian Feijoada. My sister introduced us to it after her stint at a reforestation program near Rondônia. I haven’t had Feijoada for a while, but I think it’s time I made it again!

Pinto Beans

Pinto beans are typically used in Mexican cuisine and boast a slightly nutty flavor. They’re perfect on how to meal prep burritos, dishes like chili, and refried beans. Pinto beans are a great source of manganese, folate, and protein, making them a healthy substitute for kidney beans. 

Chickpeas

Chickpeas (also called garbanzo beans) have a nutty flavor and firm texture. They are versatile and often used in salads, curries, and hummus. Like the other beans mentioned thus far, they are a source of fiber and protein, plus various vitamins and minerals.

Lentils

Lentils come in various colors, e.g., green, brown, and red. Each color variant has a unique flavor and texture. Green and brown lentils are suitable alternatives for kidney beans in crockpot soups and stews, while red lentils work well in sauces and curries. Lentils are also rich in fiber, protein, and essential nutrients.

Adzuki Beans

Adzuki beans are small and red and commonly used in Asian meal prep dishes – including desserts and sweet treats. Their flavor is slightly sweet, making them suitable for sweet and savory dishes. In addition to their increased protein and fiber content, they also boast a high antioxidant content.

Soybeans

Soybeans are incredibly versatile and make an excellent substitute for kidney beans in stir-fries, salads, and soups. Their flavor is mild and nutty, and they are packed with protein.

Quinoa

Quinoa is a nutritious seed suitable as a substitute in salads and side dishes. It offers a complete protein that contains all nine essential amino acids. It’s also a gluten-free alternative and rich in fiber.

Textured Vegetable Protein (TVP)

TVP is a soy-based meat alternative. To use it as a replacement for kidney beans, it must first be rehydrated. Its texture resembles ground meat, making it a great substitute in dishes like tacos and chipotle bean chili.

Mushrooms

Our last substitute is a non-bean alternative: mushrooms. They can be used instead of kidney beans in casseroles, pasta sauces, and stir-fries. They make a satisfying substitute due to their meaty texture and rich umami flavor.

Understanding Kidney Beans

Despite kidney beans being a staple protein in many countries, these common beans were first cultivated in Peru. Their dried seeds were introduced to European borders in the 15^th century by Spanish and Portuguese voyagers who relied on dried kidney beans as a source of protein on long voyages. 

Soon after its introduction to Europe, these beans were introduced to African and Asian shores. They also became popular in South and Central America as Indian traders migrated north.

Kidney beans go by a few names, like chili or red beans. They can be light or dark red, white, or black, though the red variety is more common. Kidney beans are used primarily in soups, stews, chili, curries, and salads. Below are the names of some cultures that use and enjoy kidney beans:

• Punjabi and Hindi folks call them “rajma.” Rajma is an integral part of their diet and is used for making thick curries.
• Vegetarian Native American tribes included them in their diet as a valuable source of protein.
• New Orleans and southern Louisiana people use small, dark red kidney beans for their Monday Creole dishes.
• Caribbeans use these beans for chili con carne.
• The Spanish enjoy small red kidney beans called “caparrones.”
• Some cultures who recognize the Sabbath eat prepared kidney beans stew as they may not work or light a fire on their day of rest. This could explain the origins of the Boston Baked bean dish.

To meet the global demand for this staple legume, kidney beans are produced on a large scale in the United States, India, Brazil, and China. In other countries, it’s produced on a smaller scale.

Are Kidney Beans Healthy?

Kidney beans have a similar amino acid profile to corn. When combined with rice, it becomes a protein-rich meal. From a dietary point of view, regularly consuming kidney beans offers the following benefits to your health:

• Increased fiber intake
• Lowered cholesterol
• Improved heart health
• Colon cancer prevention
• Controlled blood sugar
• Improved weight management

The nutritional profile of kidney beans will depend on how they are prepared and stored. However, they are rich in micronutrients like iron, folate, manganese, phosphorus, and Thiamine (Vitamin B1). In terms of nutrients per serving, a half-cup of canned kidney beans contains the following:

• 105 calories
• 0.25 oz protein
• 0.04 oz fat
• 0.67 oz carbohydrates
• 0.25 oz fiber
• 0.07 oz sugars

Native Americans used these beans to treat various health issues, including bladder and kidney complaints. They would also apply a bean paste topically for conditions like eczema, rheumatism, sciatica, and common skin infections.

As healthy as kidney beans are, they can cause gastrointestinal distress through nausea, vomiting, diarrhea, and gas. This is because dried or raw beans contain a toxic natural protein when not destroyed through proper cooking methods. Of all the beans, red kidney beans have the highest concentration of this toxin, known as phytohemagglutinin (PHA).

To ensure PHA is destroyed, beans should be soaked overnight and boiled vigorously for at least 10 minutes. That’s why cooking them in a slow cooker is not ideal, as the temperature isn’t high enough to kill the toxin. However, you can rest assured that canned beans are thoroughly cooked.

Reasons to Substitute Kidney Beans

Sometimes, it’s necessary to substitute kidney beans in a recipe. But why? Here are some common reasons:

• You have existing gastrointestinal issues that are exacerbated by eating kidney beans.
• You don’t like the flavor.
• You can’t find them in local stores or don’t have any at home. 

Related Questions

Are you keen to know more about kidney bean substitutes? These FAQs might help:

Conclusion

As you can see, there are plenty of substitutes for kidney beans. These include other beans and non-bean options like TVP, quinoa, and mushrooms. You can choose a substitute that best fits your dish depending on your recipe and dietary preferences. Happy cooking!