Beans, Dry, Small Red (0% moisture)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Small red beans are tiny, kidney-shaped legumes with a deep, earthy flavor and a firm, creamy texture when cooked. They are a nutritional powerhouse, packing an impressive 23.5 grams of protein per 100g in their dry state, along with a good dose of fiber. Their robust, slightly sweet taste makes them a staple in hearty, savory dishes across many cultures.
💚 Why it's loved
People love small red beans for their deep, satisfying flavor that absorbs spices and smoky notes beautifully, making them the heart of comfort foods like chili and red beans and rice. Their versatility allows them to be used in soups, stews, salads, and even as a meat substitute.
⚠️ Watch-outs & how to enjoy it better
Like many legumes, they contain oligosaccharides that can cause gas and bloating in some individuals. To counteract this, soak the dry beans for at least 8 hours (or overnight) and discard the soaking water before cooking. A pinch of baking soda in the cooking water can also help. They are a common allergen for some.
Key benefits
- Excellent source of plant-based protein.
- Rich in dietary fiber for digestive health.
- Naturally low in fat and sodium.
- Provides essential minerals like iron, folate, and potassium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The deep red color of small red beans comes from anthocyanins, the same powerful antioxidants found in blueberries and red wine.
Full nutrition (scales with serving)
| Water | 0.00 g |
| Protein | 23.5 g |
| Total lipid (fat) | 1.3 g |
| Fiber, total dietary | 4.1 g |
| Starch | 37.8 g |
| Calcium, Ca | 149 mg |
| Iron, Fe | 5.0 mg |
| Magnesium, Mg | 167 mg |
| Phosphorus, P | 493 mg |
| Potassium, K | 1520 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.97 mg |
| Manganese, Mn | 1.8 mg |
| Sulfur, S | 217 mg |
| Nickel, Ni | 188 ug |
| Molybdenum, Mo | 613 ug |
| Cobalt, Co | 47.5 ug |
| Boron, B | 1190 ug |
FAQ
What's the difference between small red beans and kidney beans?
Small red beans are smaller, have a more oval shape, and a slightly sweeter, more delicate flavor than the larger, more robust kidney bean. They hold their shape well in cooking.
Do I need to soak dry small red beans before cooking?
Yes, soaking is highly recommended. It reduces cooking time, improves digestibility by breaking down gas-causing compounds, and helps the beans cook more evenly. Soak in cold water for 8-12 hours.
How do I cook them to be creamy but not mushy?
After soaking, simmer them gently in water or broth without adding salt or acidic ingredients (like tomatoes) until tender, which usually takes 45-60 minutes. Adding salt too early can toughen the skins.