Why adzuki beans should be your next superfood?
What's the story
Adzuki beans, a staple in East Asian cuisine, have gained international recognition for their health benefits and versatility in vegetarian dishes.
These tiny, red beans are a powerhouse of protein, fiber, potassium, iron, and magnesium.
In this article, we will explore the nutritional profile of adzuki beans, their health benefits, culinary uses, and how you can incorporate them into your diet.
Nutrients
Nutritional powerhouse unveiled
Adzuki beans are nutritionally dense.
A 100-gram serving contains approximately 128 calories, seven and a half grams of protein, 25 grams of carbohydrates, and less than one gram of fat.
They are an excellent source of fiber, providing roughly 7.3 grams per serving, which equates to 29% of the daily recommended intake.
Plus, they deliver essential minerals like potassium at 532 milligrams and iron at 2.2 milligrams.
Wellness
Health benefits galore
The high fiber content in adzuki beans promotes healthy digestion and prevents constipation.
They are low in fat, which is good for your heart, and contain antioxidants to fight oxidative stress.
Regular consumption can help regulate blood sugar levels due to their low glycemic index. They are a perfect addition to a diabetic patient's diet.
Cooking
Culinary versatility explored
Adzuki beans have a sweet nutty taste that adds depth to both sweet and savory recipes.
They're perfect for creating traditional Japanese desserts like red bean paste or for incorporating into soups, salads, and rice dishes.
To reduce cooking time (typically 45 minutes to an hour on the stove), soak them overnight.
Tips
Incorporating adzuki beans into your diet
To incorporate adzuki beans into your meals, stir them into vegetable soup or use them to create vegetarian burgers.
For those with a sweet tooth, try red bean paste in pancakes or buns.
Keep dried beans in an airtight container in a cool, dry place.
They can be stored for up to two years, ensuring this nutritious ingredient is always on hand.