Import
The mullet beans It is a nutritional treasure that we often overlook.
With their rich flavor and impressive nutritional value, red kidney beans have deservedly earned a place in traditional Greek cuisines.
Especially in the Mediterranean diet, their presence is strong — from humble olives to modern salads.
If you are wondering what makes them so special, this article aims to inform you.
You will discover the characteristics of mullet beans, their nutritional value, health benefits and of course practical ways to include them in your dish.
What are mullet beans?
Description of the species (color, size, taste)
Red kidney beans are easily distinguished thanks to their distinctive appearance.
They are off-white to beige in color with brown-red streaks.
Their size is medium, while their texture after boiling becomes soft and buttery.
Their flavor has earthy, almost nutty characteristics, which makes them extremely versatile in cooking.
Alternative names (e.g. cranberry beans, borlotti beans)
Red kidney beans are also known as cranberry beans or borlotti beans, especially at the international level.
If you buy organic or imported products, you may come across them with these names.
Despite the variety of names, it is the same wonderful legume.
Origin and cultivation
The origin of mullet beans is traced to South America, but their cultivation has spread to many Mediterranean countries.
In Greece, they are cultivated mainly in areas of Thessaly, Macedonia and Central Greece.
Local varieties retain their unique characteristics thanks to the microclimate and traditional production methods.
Nutritional value
Rich source of plant protein
Red kidney beans are an excellent source of plant-based protein.
They are ideal for those who choose a vegetarian or vegan diet.
A serving of about 100 grams provides 14-16 grams of protein.
Fiber content
The fiber in kidney beans helps the digestive system function properly.
They reduce sugar absorption and increase the feeling of satiety.
They are ideal for people who want to regulate their blood sugar or lose weight in a healthy way.
Vitamins and minerals (iron, magnesium, folic acid, etc.)
Red kidney beans are rich in iron, magnesium, potassium, and folic acid.
Especially for women, their iron content is extremely important.
They also contain zinc and B vitamins.
Low fat
Another advantage is their low fat content.
And when consumed with extra virgin olive oil, they constitute a complete and balanced meal.
Ideal for vegetarian/vegan diets
Those who follow a vegetarian diet already love them.
Red kidney beans are a worthy substitute for meat in many recipes, thanks to their rich flavor and nutritional value.
Health benefits
Sugar regulation and diabetes prevention
The complex carbohydrates and fiber in kidney beans are absorbed slowly, helping to stabilize glucose levels.
Ideal food for prediabetics and people with type 2 diabetes.
Cardioprotective properties
Thanks to their antioxidants and the absence of cholesterol, kidney beans help maintain heart health.
They reduce bad LDL cholesterol and support healthy vascular function.
Digestive system support
Red kidney beans, with their high fiber content, support good intestinal function and help prevent constipation.
They also strengthen the gut microbiome.
Feeling of satiety and weight loss support
Due to their low glycemic index, they provide a feeling of satiety that lasts.
This avoids frequent snacks and "empty" calories.
Ways of consumption
Traditional recipes (e.g. stewed red mullet beans, salad with olive oil and lemon)
Greek cuisine has a rich repertoire.
Red kidney beans stewed with onion, tomato and carrot are one of the most favorite dishes.
Even simpler: boiled and served with olive oil, lemon and herbs — a perfect salad!
Soaking and boiling – what to watch out for
Before cooking, soaking is required for 8-12 hours.
This reduces natural anti-inflammatory components (such as phytans) and facilitates digestion.
Boil them with clean water, without salt at first.
Total boiling time varies depending on variety and freshness, but usually ranges from 45 to 60 minutes.
Combinations with vegetables, herbs, olive oil
Red kidney beans go well with:
- Tomato and celery
- Carrot and potato
- Rosemary and thyme
- Florina pepper and cumin
Bring out their flavor with a good olive oil and a little lemon.
Dishes for fasting, vegetarian or everyday diet
They are an excellent choice for fasting and detoxification periods.
Red kidney beans are not just for "diets", but for complete, everyday, healthy meals.
How to choose and store them
What to look for in the market (color, texture)
Prefer kidney beans with bright colors and a shiny surface.
Avoid legumes that look dull, cracked, or have visible damage.
If you can, buy Greek-made ones — they often taste better and take less time to cook.
How to store them for longer freshness
Store them in a glass container, in a dry and cool place, away from moisture and sunlight.
Thus, they are preserved for months without deterioration.
Always check for insects or moisture before each use.
Conclusion
Red kidney beans are more than just another legume on the shelf.
They combine nutritional value, great taste and ease of preparation.
They are suitable for every season and every dietary habit — from fasting to a daily balanced diet.
If you want to add something truly beneficial to your weekly menu, kidney beans deserve a place on your table.
Μην τα αγνοείτε. Τολμήστε να πειραματιστείτε, και ίσως γίνουν ο νέος σας αγαπημένος διατροφικός σύμμαχος.
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