Ingredient 42 - Kidney Beans

Kidney beans attain their name due to resemblance in both shape and colour to the body organ, the kidney. They are the most common used legume variety, with popularity mainly stemming from their use in ‘chilli con carne.’

Nutritionally these beans are fantastic addition to the diet. They are packed with fibre, protein and vitamins, low in fat, as well as a low glycaemic index.

Kidney beans can be purchased either uncooked or tinned and cooked, just requiring adequate drainage prior to consumption.  These beans however are toxic and must be soaked overnight prior to cooking.

Kidney beans are excellent absorbers of flavours; hence are very tasty when teamed with Mexican seasoning in this recipe.

A quick yet delicious vegetarian dinner!

Quick Mexican Salad for One

1 cup finely shredded red cabbage

100g tofu

½ can kidney beans

1 corn cob

¼ avocado

¼ cup coriander sprigs

2 tbsp taco seasoning

1 tbsp sesame seeds

1 tbsp sour cream, to serve

• Chop tofu into small cubes.
• Drain kidney beans well. Remove corn kernels from cob .
• Heat garlic, olive oil and taco seasoning in frypan over medium-high heat.  Add tofu and pan fry until golden brown.
• Add the kidney beans and sesame seeds, and continue to fry until beans start to crisp.
• To arrange the salad toss the cabbage, corn kernels, coriander and avocado together. Top the salad with tofu and kidney beans and serve with dollop of sour cream.