Bluerunner red beans are a popular variety of red beans used in many Southern and Creole recipes. They are small, oval shaped beans with a deep red color and creamy texture when cooked. Bluerunner red beans have a rich, meaty flavor and are traditionally used in dishes like red beans and rice. While ingredients can vary between brands, most Bluerunner red beans contain just a few core ingredients.
The Main Ingredients
The primary ingredient in Bluerunner red beans is, of course, red beans. Specifically, they are small red beans of the Vigna unguiculata species, commonly known as cowpeas or crowder peas. The beans are harvested when fully mature and then dried. This drying process condenses the beans’ proteins and nutrients and allows them to be stored for long periods of time. Once rehydrated by cooking, the beans become tender and develop their characteristic creamy, starchy texture.
In addition to the beans themselves, Bluerunner red beans typically contain a few other core ingredients:
- Water – Added to rehydrate the beans during cooking.
- Salt – A modest amount of salt is usually added for flavor.
- Calcium chloride – A common firming agent that helps the beans retain their shape during cooking.
That covers the essential ingredients you’ll find in most every can or bag of Bluerunner red beans. Of course, some brands may contain other seasonings or preservatives, but salt, calcium chloride, and water for cooking are the primary additions.
Nutritional Information
Now that we know what goes into Bluerunner red beans, let’s look at their nutritional profile. Here are some of the key nutrients found in a 1/2 cup serving of prepared Bluerunner red beans:
| Nutrient | Amount |
|---|---|
| Calories | 115 |
| Protein | 7g |
| Carbohydrates | 20g |
| Dietary fiber | 7g |
| Sugars | 1g |
| Fat | 0.5g |
| Calcium | 44mg |
| Iron | 2mg |
| Potassium | 407mg |
As you can see, Bluerunner red beans are packed with nutrients. They provide a substantial amount of protein, fiber, iron, potassium, and other important vitamins and minerals. The fiber and protein make red beans quite filling, while the minerals benefit bone health. Red beans are low in saturated fat and contain no cholesterol.
Benefits of Bluerunner Red Beans
Beyond their nutritional content, Bluerunner red beans offer several health benefits:
Heart Health
The fiber, folate, magnesium, and potassium in red beans all help support heart health. Fiber reduces LDL “bad” cholesterol levels. Folate decreases homocysteine, an inflammatory compound linked to heart disease. Magnesium relaxes blood vessels. Potassium lowers blood pressure. Together, these nutrients make red beans excellent for heart health.
Blood Sugar Control
Despite containing carbs, the fiber and protein in red beans help stabilize blood sugar. Fiber slows the digestion and breakdown of carbohydrates. Protein balances out carb absorption. This makes red beans a diabetes and weight management friendly food.
Cancer Prevention
Red beans are high in a number of antioxidants and phytochemicals that may help prevent certain cancers. These compounds, such as anthocyanins, provide anti-inflammatory and antioxidant effects. The folate in red beans may also reduce colorectal cancer risk.
Digestive Health
With 7g of fiber per half cup serving, red beans are excellent for digestive health. The fiber adds bulk to stools and helps maintain regularity. It also promotes the growth of beneficial gut bacteria. This improves gut health and digestion.
Due to their high fiber content, it’s important to introduce red beans gradually and drink plenty of fluids to prevent digestive discomfort.
How to Cook Bluerunner Red Beans
Bluerunner red beans require presoaking and thorough cooking. Here is a simple stovetop method for cooking Bluerunner red beans:
Ingredients
- 1 pound dried Bluerunner red beans
- 6 cups water or broth
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 bay leaves
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 teaspoons Creole seasoning
Instructions
- Rinse the beans under cool water.
- Soak the beans in a large pot with enough water to cover for at least 8 hours or up to overnight.
- Drain and rinse the soaked beans.
- Return the beans to the pot and add the water or broth, onion, garlic, bay leaves, salt, pepper and Creole seasoning.
- Bring to a boil over high heat, then reduce heat to medium-low and simmer for 1.5-2 hours, until beans are tender.
- Check and stir the beans occasionally during cooking, adding more liquid if needed.
- Once tender, turn off heat and let sit for 30 minutes before serving.
The cooked Bluerunner red beans can be served over rice as a main dish or enjoyed in soups, stews, and other Creole and Southern recipes. They pair especially well with rice, sausage, pork, chicken, and an assortment of vegetables.
Where to Buy Bluerunner Red Beans
Bluerunner red beans can be found at most major grocery stores in the dry beans aisle. They are often sold in 1 pound bags. Some popular brands to look out for include:
- Camellia
- Bush’s
- Webster’s
- Hurst’s
- Hodgson Mill
Bluerunner red beans can also be purchased from online stores, including:
- Amazon
- Walmart
- WebstaurantStore
- Beans by the Pound
If buying in bulk for meal prepping or food storage, consider purchasing 25 pound bags online. This is a more economical option for frequent red bean usage.
Try Bluerunner Red Beans
With their mildly sweet flavor, creamy texture, and stellar nutritional profile, it’s easy to see why Bluerunner red beans are a cherished pantry staple. When simmered low and slow, they become tender, hearty, and full of fiber. Bluerunner red beans are the perfect foundation for quintessential Southern and Creole fare like red beans and rice. So next time you’re cooking up some down home comfort food, be sure to grab a bag of these timeless red beans.
Conclusion
Bluerunner red beans are an incredibly versatile legume rich in protein, fiber, and essential vitamins and minerals. Just a few core ingredients go into this pantry staple, primarily the red beans themselves along with some salt and calcium chloride. When prepared properly, Bluerunner red beans offer a wealth of nutritional and digestive benefits. Their meaty texture and mild sweetness make them ideal for Southern recipes from red beans and rice to hoppin’ john. Seek out Bluerunner red beans at your local grocery store or online retailer for an economical, nourishing, and flavorful addition to your recipes.