Aduki (Adzuki) Beans: Small Bean, Lots of Nutrients

Bowl of cooked aduki beans
Bowl of cooked aduki beans | Source

Have you ever noticed aduki (adzuki) beans in the aisle of your local store? If not, try going to a natural foods store. They come in dry and canned varieties. They are super nutritious and known as a super food. I personally like buying Eden Organic aduki beans. This company does not add salt and uses a can lining that is bisphenol-A (BPA) free. You can visit their website, www.edenfoods.com, for more information and free recipes.

This reddish-brown bean seems unassuming at first glance, and the name leaves a lot to be desired (it is pronounced ah-do-key). But this bean is packed with a lot of fiber and protein. And then there are all the vitamins and minerals it packs. The ingredient list reads as it should: Organic aduki beans, water, and kombu seaweed. No artificial flavors or preservatives here. The back panel gives a cool fact—traditionally aduki beans were eaten at New Year’s for good fortune.

Serving Size ½ cup
Servings Per Container About 3.5
Calories 110
Calories from Fat 0
Amount Per Serving
% Daily Value
Total Fat 0g
0%
Cholesterol 0mg
0%
Sodium 10mg
0%
Potassium 250mg
7%
Total carbohydrate 19g
6%
Dietary Fiber 5g
20%
Sugars
0%
Protein 7g
14%
Calcium
4%
Iron
10%
Thiamin (B1)
4%
Riboflavin (B2)
4%
Niacin (B3)
2%
Folate (B9)
8%
Phosphorous
10%
Magnesium
10%
Zinc
6%

I always use a basic and quick method for cooking aduki beans. The natural flavor of the beans is rather bland, so you can spice it up many ways. Here’s what I typically do:

1. Rinse the beans under cool water in a strainer until there is no more foam.

2. Place in a microwave safe bowl.

3. Cut up and add 1 tablespoon of butter to bowl.

4. Drizzle up to 1 tablespoon of olive oil.

5. Sprinkle a combination of garlic powder, onion powder, and sea salt.

6. Stir together.

7. Microwave for 2 minutes.

8. Enjoy.

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Stephanie J. B. Crosby
Stephanie J. B. Crosby | Source

About The Author

Stephanie Bradberry Crosby is first and foremost an educator and life-long learner. Her present work is as an herbalist, naturopath, and Reiki Master. She spent over a decade as a professor of English, Literature, and Education and high school English teacher. She is a doctoral candidate in Education: Curriculum and Teaching. She runs her own home-based business, Naturally Fit & Well, LLC, which includes her all-natural, handmade, and customizable product line, Natural Herbal Blends. Stephanie loves being a freelance writer and editor on the side. One of her favorite pastimes is whipping up or trying out recipes.

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2 comments

rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

Stephanie, I just love these beans. They are easily digested too.

voted up and useful.


StephanieBCrosby profile image

StephanieBCrosby 3 years ago from New Jersey Author

Hey rajan jolly. All I can say is ditto. They are so easy to add flavor how ever you like. And when I found out the nutritional value I was astonished. I have Dr. Jillian McKeith of "You Are What You Eat" to thank for introducing me to them.

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