Kidney beans (Phaseolus vulgaris)
The genus Phaseolus includes a great variety of beans including the variety used for making baked beans, and more and more strains of this genus are being developed and cultivated worldwide. The beans were originally cultivated by American Indians and were also used extensively on the islands of the West Indies. After the discovery of the New World, they were introduced into Europe in the 16th century and since then have also been known as ‘French beans’, a name that has become associated with the green varieties that are served in the pod as a vegetable.
Kidney beans can be prepared in many ways, and it is always useful to consult the merchants in oriental markets as to the traditional ways of preparation. Some varieties of kidney beans are very large and soft so that they can be fried and served as a substitute for meat products. Some of the more common varieties of dried beans that can be tried, include the common haricot beans, navy beans, calico beans, snap beans, Mexican black beans and pinto beans. Pinto beans are an excellent source of protein, and are also very tasty.
Bean diets are known to lower cholesterol levels and improve the HDL:LDL ratio by as much as 17%.59 In a study done on canned beans, it was found that serum cholesterol levels were lowered by 13% and triglyceride levels by 12% after just 3 weeks of use, when compared to controls.60,61 This is good news for people suffering from cardiovascular diseases, and beans are thus highly recommended for keeping cholesterol and blood-fat levels in check and improving the overall health status of the cardiovascular system. Canned beans (depending on brand) can cause flatulence, as the beans are either not soaked for sufficient time periods, or in
a large enough volume of water to eliminate the enzyme suppressants. Nevertheless, canned beans are healthy and convenient, but nothing beats home prepared beans in tomato or other sauce. Normally the small white varieties of kidney beans are used to prepare beans in tomato sauce, but another bean which can be used to create tasty dishes is the adzuki bean (Phaseolus angularis) which also contains some 20% protein.