By Elizabeth Herman | Posted: May 11, 2020
You may be looking for healthy foods to help you stay lively and alert during this worldwide pandemic. If so, you need look no further than the tiny dried bean known as the adzuki. In 2018, the U.S. imported $8.98 million worth of small, red adzuki beans, and was the 4th largest importer of this legume in the world, after Afghanistan, Japan, and Korea.
People recognize the red variety of the bean more than any of the other colors; grown in the Himalayas and Eastern Asia, it also bears the names mung, azuki, or aduki beans as well.
Tiny powerhouses
These tiny beads of nutrition offer the human body plenty of fiber, protein, complex carbohydrates and other plant-based blends of nutrients. They’re linked to several health benefits, including heart health, weight loss, improved digestion and a lower risk of diabetes. Plus, they’re easy to incorporate into a variety of dishes. Soaking, sprouting, and fermenting makes it easier to absorb their nutrients.
Because they’re rich in soluble fiber and resistant starch, adzuki beans may improve your gut health, and alleviate your risk of type 2 diabetes. What’s more, some studies report that protein found in adzuki beans may block the action of intestinal alpha-glucosidases, an enzyme needed to break down complex carbohydrates into smaller, more easily absorbable sugars, thus reducing the occurrence of blood sugar spikes. They’re also rich in antioxidants, with possible anti-inflammatory effects.
A balancing effect
Ayurvedically speaking, adzuki beans are great for imbalanced kapha (excess earth and water) that you’ll notice in the form of excess weight. Adzuki beans are astringent and relieve the body of excess kapha. Energetically, adzuki beans are cooling, but after digestion, they also offer the special effect of being pungent.
Fiber and protein in high amounts have the effect of reducing hunger and making you feel full; this will help you to more easily meet any weight loss goals! For additional life force, or prana, you can also sprout the beans with the steps for sprouting given below. Along with other inspiring adzuki bean dishes, I hope you’ll incorporate the following warm adzuki bean, fennel, and broccoli salad into your diet. It includes ghee, a source of healthy fat. Enjoy!
Warm adzuki bean, fennel, and broccoli salad
Ingredients
(about 4 servings)
1 c. adzuki beans soaked overnight, rinsed and drained
2 cups hot water
1 1/2 tbsp. ghee
1/2 c. finely sliced fennel (fronds reserved for garnish)
1 tbsp. finely chopped ginger
2 tsp. ground cumin
2 tsp. ground coriander
1 tsp. ground cardamom
1 tsp. salt
3 c. bite sized broccoli florets, steamed and set aside
2 tbsp. chopped parsley for garnish
Lime wedges
Instructions
Heat ghee in a medium size saucepan. Saute the ginger and fennel until soft..
Stir in the cumin, coriander, cardamom, and salt.
Add the adzuki beans, stirring to coat in ghee and spices.
Add hot water, bring to a boil, cover, and cook on low to medium heat until beans are soft and water is absorbed, about 20 minutes.
Stir in and warm up the broccoli florets.
Remove from heat.
Garnish with the fennel fronds, lime wedges, and chopped parsley.
How to sprout
You can also easily sprout adzuki beans. Soak the beans for 24 hours in a glass jar. Cover the mouth of your jar with a plastic sprouting lid with straining holes, or a piece of cheesecloth secured with a string, rubber band or the lid band of a Mason jar. Turn over the jar and place it at an angle, so that the water will drain and air will circulate among the beans.
Two times a day for 3-4 days, rinse the beans with cool water and drain them well. Put the jar back in the same upside down position as before. Once the sprouts have grown, rinse them well one more time before you store them in a sealed jar in the refrigerator. The sprouted beans can last for 2–3 days.
The process for sprouting adzuki beans is the same for alfalfa seeds, lentils, garbanzo beans, and many other varieties of seeds and beans. I love all kinds of sprouts on tacos and other Latin dishes, in salads, and on any creative sandwiches I choose for lunch or dinner during the week.
Cooked adzuki beans are wonderful in soups, stews, and salads like the one I’ve described here. Eat them and feel alive!
Elizabeth Herman writes, offers writing support to clients, teaches, and volunteers for a better world. She has a PhD in Rhetoric, Composition and Literature. Find her on Facebook or Twitter.
