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