What are Adzuki Beans
Adzuki beans are small reddish-brown beans with a white stripe along the side. They are also known, particularly in commercial products as aduki beans or azuki beans.
The have a sweet, nutty flavor and are a favorite with people who practice a macrobiotic diet.
Adzuki beans are grown primarily in China, Korea and the Philipines. They are very popular in Asia and growing in popularity in North America due to their high nutritional value and health benefits.
They are usually harvested in late fall and winter.
People in southeast Asia often cook adzuki beans with sugar to make a paste. The paste is used in dumplings and sweet treats.
In Japan the beans have been used in ice cream and an adzuki flavored Pepsi product.
Adzuki Beans Nutritional Information
Adzuki beans have a lower percentage of fat and a higher percentage of protein compared to other bean
They are very high in fiber which aids in digestion. In fact, if you are not used to eating beans, start with a small portion. If not, you may experience nausea, bloating and foul smelling flatulence.
These are the nutritional values for adzuki beans based on a ¼ cup serving.
17% of the daily value of Potassium
24% of the daily value of dietary fiber.
6% of the daily value of Calcium, Niacin, and Riboflavin
15% of Thiamine
20% of Iron
Adzuki beans contain negligible amounts of fat, sugar, cholesterol, and sodium.
Adzuki Beans Health Benefits
Because they are so high in fiber, adzuki beans are important in digestion and bowel health. The fiber is soluble and helps lower cholesterol levels which helps prevent heart attacks.
The beans help keep the bladder and kidneys healthy. They contain phyloestrogens which may help prevent breast cancer.
People who practice traditional Chinese medicine believe adzuki beans help with circulation, reduce fatigue and promote a healthy glow.
Chances are you won't find adzuki beans in your local grocery store but they are available through many health and natural food shops, Asian stores and online.They are available in different forms.
The beans are available in canned form which is the most convenient because they do not have to be soaked for long periods of time. Just open the can, rinse thoroughly and add to your favorite recipe.
Adzuki beans are also available in paste form.
How to Cook Dried Adzuki Beans
Rinse the beans and cover them with water. Let soak for 12-24 hours in the refrigerator.
Drain and refill the water.
Boil the beans for 45-60 minutes, testing with a fork occasionally to see if they are becoming soft. One of the advantages of adzuki beans is that they do not require an exceptionally long cooking time.
Drain and serve in your favorite recipe. Don't have a favorite recipe? Up next, an easy dish to get you started.
Easy Adzuki Bean Recipes
You can substitute adzuki beans for other beans in many recipes including chili, salads and soups.
Here's a easy way to get you started.
1 lb. ground turkey
2 cups cooked adzuki beans
1 yellow pepper
5 celery stalks
1 cup cooked white kidney beans
1 diced onion
2 minced garlic cloves
2 cups low sodium vegetable juice
Lightly saute the pepper, celery, onions and garlic. Cook the ground turkey. Place all the ingredients in a pot. Heat on medium low.
Even if you are not a bean eater, try adzuki beans. The taste and health benefits may win you over.