Legume | Vegan Vegetarian Gluten Free Low Fat

Red Beans

Phaseolus vulgaris Allergen-Free
red beans

Sourcing & Taxonomy

  • Family Fabaceae
  • Primary Cuisine Southern US, Caribbean, Latin American
  • Seasonality Year-Round
  • Source Bean plant seeds

The Forktionary Angle

"The Backbone of Creole Cuisine: A Culinary Journey"

Definition

A medium-sized kidney-shaped legume with a deep reddish-brown skin and a creamy, starchy interior when cooked.

Sensory Profile

TasteMild, Earthy, Slightly Sweet, Starchy
TextureCreamy, Soft, Mealy (when mashed)
AromaBeany, Earthy
AcidityLow

Technical Metrics

Protein per 1 cup (cooked)

~15g

Resistant Starch Source

High (aids digestion)

Soaking Time (Dry Beans)

8-12 hours (or quick soak)

Nutrition Facts

Per 170g (1/2 cup cooked)
Calories127 kcal
Total Fat0.5 g
Saturated Fat0.1 g
Trans Fat0 g
Cholesterol0 mg
Protein8.7 g
Total Carbohydrate22.8 g
Dietary Fiber7.3 g
Total Sugars0.3 g
Calcium40 mg
Iron2.1 mg
Potassium405 mg

Chef’s Secret

Soak dry red beans overnight and then discard the soaking water before cooking to reduce gas-producing compounds and speed up cooking time.

Substitutions

Best Match

Kidney Beans

1:1

Almost identical in size, color, and flavor profile, ideal for most recipes.

Pinto Beans

1:1

Softer texture and milder flavor, great for chili or refried beans.

Black Beans

1:1

Similar protein and fiber, distinct flavor, good for Latin American dishes.

Great Northern Beans

1:1

Lighter color, very mild flavor, good for soups and stews where color isn't critical.

Buying Guide

For dry beans, look for unbroken, uniform beans. For canned, choose low-sodium or no-salt-added varieties and rinse thoroughly.

Flavor Pairings

Rice sausage (Andouille) ham onions bell peppers celery hot sauce corn.

Recipes Using Red Beans

Asian Inspired Chili image 130
Chili Chili 4 Hours Or Less 3 Steps Or Less

Asian Inspired Chili

Spice up your chili game with this Asian-inspired twist! Developed over years to perfectly utilize hoisin sauce, this recipe delivers a rich, thick chili brimming with umami. Perfect for a cozy night in, it's easily adaptable to your slow cooker – simply toss everything in and cook on low for 6 hours. Prefer a thinner chili? No problem! Just add water or broth to reach your desired consistency. Get ready for a flavor adventure!

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Authentic Salvadorean Pupusas image 155
High Calcium Main Ingredient Guatemalan Dietary

Authentic Salvadorean Pupusas

Dive into the delicious world of Salvadorean cuisine with this authentic Pupusas recipe! While it requires some effort, the result is well worth it – perfectly crispy pupusas bursting with savory beans and melty cheese. This recipe is traditionally served with curtido (recipe #271297) and salsa roja (recipe #292499) for the ultimate flavor experience. Learn to make these handmade delicacies from scratch!

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Aztec Casserole image 142
Mexican Mexican Beans Number Of Servings

Aztec Casserole

This Aztec Casserole is a hearty, high-protein one-pan wonder, perfect for busy weeknights! Made with tender beans, fluffy grains, and savory spices, this dish is easily customizable – omit the meat for a delicious vegetarian option. Prepare it ahead, freeze for later, and enjoy a satisfying and flavorful meal whenever you need it. A crowd-pleasing recipe that's both healthy and delicious!

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Baked Bean Medley image 187
Low Cholesterol Vegetables Beef Meat

Baked Bean Medley

This easy recipe, inspired by a preschool mom, delivers the comforting taste of homemade baked beans without the all-day cook time! Rich, hearty, and unbelievably flavorful, this molasses-sweetened medley is a family favorite. Serve alongside cornbread for a truly satisfying meal that kids and adults will adore. Get ready for a taste of 'baked all day' deliciousness in just 75 minutes!

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Bean And Potato Enchiladas image 167
Dietary Taste Mood Beans Easy

Bean And Potato Enchiladas

Quick & Easy Bean and Potato Enchiladas! This simple recipe serves 4 (easily multiplied for a crowd). Flavorful beans and potatoes are wrapped in warm tortillas, smothered in a vibrant sauce, and baked to perfection. Top with your favorite guacamole, sour cream, or salsa for a truly satisfying and delicious Mexican-inspired meal. Ready in under an hour!

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Best Ever Low Fat Mexican Soup image 179
Inexpensive Inexpensive Beginner Cook American

Best Ever Low Fat Mexican Soup

This incredibly flavorful, low-fat Mexican bean soup is a family favorite! Packed with hearty beans and zesty Mexican spices, it's quick, easy, and perfect for a healthy weeknight meal. Double the recipe and freeze individual portions for a grab-and-go lunch or dinner. Your kids will devour this delicious and surprisingly low-fat soup!

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