Beans are an affordable alternative to animal proteins and are considered healthier than animal protein. Kidney Beans are a common meal in Ugandan homes and schools. Beans are the main dish served in schools together with Posho. Dry kidney beans have a long gestation period when dry. This makes them affordable and reliable.
Kidney beans are the most common relief food given to people in need.
Nutritional facts of kidney beans
Kidney beans are mainly composed of carbs and fibre but also serve as a good source of protein.
The nutrition facts for 100 grams of boiled kidney beans are:
- Calories: 127
- Water: 67%
- Protein: 8.7 grams
- Carbs: 22.8 grams
- Sugar: 0.3 grams
- Fibre: 6.4 grams
- Fat: 0.5 grams
Protein
Kidney beans are rich in proteins. Beans are one of the richest plant-based proteins.
Carbs
Kidney beans are mainly composed of starchy carbs. Starch is predominantly made up of long chains of glucose in the form of amylose and amylopectin. The digestion of Kidney beans takes longer, causing a lower and more gradual rise in blood sugar than other starches. This quality makes them beneficial to people with type 2 diabetes.
Fibres
Kidney beans are a top source of fibres. They contain resistant starch and alpha-galactosides. These function as prebiotics. The fermentation of these healthy fibres results in the formation of short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate, which may improve colon health and reduce your risk of colon cancer
Vitamins and minerals
Kidney beans are rich in various vitamins and minerals, including molybdenum, folate, iron, copper, manganese.
HOW TO PREPARE UGANDAN KIDNEY BEAN STEW
INGREDIENTS
- 2 Cups of Beans
- 4 big Tomatoes
- 2 big carrots
- Salt
- Curry, and Ryoco
- 1 green pepper
- A pinch of black pepper
- A pinch of chilli pepper
- 2 cloves of garlic
- 2 tablespoons of vegetable oil
- The list of ingredients can be adjusted to suit your taste. Kidney beans in Uganda are most often mixed with a variety of greens , mukene, eggplants to make them more palatable.
PREPARATION
- You may soak your dry beans overnight if you want to reduce the boiling time. Skip this process if you have enough cooking fuel and time to cook your beans.
- Wash your beans until clean. Place them in a cooking pot and fill it with water. Boil the beans over moderate heat for at least 2 hours. A pressure cooker will reduce the time you will spend boiling the beans to at least 1 hour.
- Bring the beans to boil, reduce the heat, cover and simmer for around 1 hour until soft. The time will vary depending on the variety of beans and the type of saucepan. Keep adding water until your beans are ready.
- Separate the beans and soup, and let them settle
- Place a clean cooking pan over the fire and add 2 tablespoons of vegetable oil.
- Add your onions and fry them until they turn golden brown. Add the garlic next and give it a minute to cook. Then add the tomatoes, carrots, green pepper, stir and cover and let the tomatoes become soft.
- Add the rest of the spices, a pinch of chilli, and black pepper, add curry, and Royce, and salt to taste. Add the soup or the water from the beans and cover to bring it to a boil.
- When the soup is boiling, add your cooked beans and simmer for 15-20 minutes.
- Let the beans rest for 5 minutes and serve your beans with Posho, Matooke, Rice or Kalo.
STORING COOKED BEANS
Cooked beans can be stored in the fridge for up to 2 weeks and in the freezer for a month. Pack your cooked beans in several containers with lids and close them properly before storage.
KEY RISK ASSOCIATED WITH EATING RAW KIDNEY BEANS
Eating raw and undercooked kidney beans is dangerous and is toxic to the body. Eating as few as 4-5 uncooked kidney beans may lead to nausea, vomiting and diarrhoea.
Raw kidney beans have a high concentration of a chemical called phytohaemagglutinin, or kidney bean lectin, which is a naturally occurring protein that may protect the plant from harm. Phytohaemagglutinin is destroyed when the beans are properly cooked by boiling. Eating as few as four or five raw red kidney beans is enough to cause symptoms.