Phaseolus vulgaris is the botanical name for Kidney beans. It belongs to the Fabaceae family. In the present day you can easily get this as dried or even in the canned form. Kidney beans are rich source of various nutrients, which will help you to keep your body quite healthy. With some extra creativity this could a great mouth watering dish.

• Kidney bean is an excellent source of protein which could accommodate all the eight necessary forms of amino acids. Amino acid is known to prepare a strong as well as healthy immune system.
• Some natural antioxidants are also available in these beans. Research exposed that the darker colored beans have more number of natural antioxidants.
• Kidney beans are also a rich supplier of soluble fiber, which helps to coordinate your blood glucose. To get rid of constipation fiber is an excellent ingredient and kidney beans are an important source of fibre.  It also helps you to keep a healthy cardiovascular system.
• Presence of excellent quantities of iron in kidney beans helps your body to perform the cellular level respiration, through synthesizing hemoglobin thereby helping in supplying oxygen to the human body cells.
• Kidney beans are also a good source of mineral molybdenum, which supports your body in the detoxification of sulfites from blood.
• The presence of copper also supports your body to lower the inflammatory situation like Rheumatoid Arthritis. To keep the proper elasticity for joint, ligaments, blood vessels, it helps to enhance various types of enzymatic exercises.
• Rich supplier of magnesium supports your body to relax your muscles as well as your blood vessels & nerves which protects your body from muscle soreness, asthma, headaches etc.

Bean and Cheese Enchiladas

Ingredients:

• Onion- 1/2c (diced)
• Green bell pepper- 1/3c (diced)
• Rosemary- ¼ tsp
• Polyunsaturated (high) oil- 1 tbsp
• Chili powder- 1/8 tsp
• Pepper- ¼ tsp
• Tomato paste- 6 oz
• Green chili pepper (diced)- 1
• Canned tomatoes- 1 lb
• Kidney beans (canned)- 15 oz (drained as well as crushed)
• Corn tortilla (frozen)- 8
• Monterey jack cheese-2 oz (grated well)
• Creamed cottage cheese (low fat)-1/2 c

Direction:

• When you are using frozen tortillas, and then let them thaw.
• Heat the oil & add the onion (chopped) in it.
• Allow the onion to get transparent.
• Now pour the chili peppers along with green peppers & reduce the heat.
• Add the tomato paste (3 tbsp), spices, cottage cheese, mashed beans & tomatoes (keep the liquid)
• Mix all the ingredients very well.
• Now pour 3 tbsp of the mixture into each of the tortilla (thawed).
• Roll those tortillas tightly & put them on your baking dish.
• Mix the unused tomato paste along with the liquid (preserved previously) & pour them over each of the tortilla.
• Use the grated cheese on the top & for almost 30 minutes allows it to bake at 350 degree F.