Ginger Lemon Adzuki Beans
Makes 5 cups (1.25 L)
Genetic evidence suggests that adzuki beans originated in the Himalayas. These reddish beans have been used for thousands of years in Chinese, Korean, and Japanese cuisine as a low-fat source of protein, iron, zinc, potassium, many B vitamins, and fibre. Nutty and sweet, the cooked beans are ground into a paste that is used as a filling in confections such as buns and cakes. Here, adzuki beans are seasoned and served as a hot savoury dish. Try this recipe in combination with Coconut Saffron Rice with Cardamom and Lime.
1 tablespoon (15 mL) coconut or olive oil
2 teaspoons (10 mL) toasted sesame oil
1/2 onion, diced
3 large cloves garlic, minced
2 tablespoons (30 mL) minced ginger
6 cups (1.5 L) cooked adzuki beans
2 cups (500 mL) water
2 tablespoons (30 mL) tamari or soy sauce
1/2 teaspoon (2 mL) salt
2 tablespoons (30 mL) lemon juice
Heat the coconut and sesame oils in a large pot over medium heat; add the onion and cook for 3 to 5 minutes or until translucent. Add garlic and ginger and cook for 1 minute. Add adzuki beans, water, tamari, and salt, reduce heat to low, and cook for 10 minutes. Stir in the lemon juice and serve.
Per cup (250 mL): calories: 439, protein: 23 g, fat: 6 g, carbohydrate: 75 g (1 g from sugar), dietary fibre: 22 g, calcium: 92 mg, iron: 6 mg, magnesium: 159 mg, phosphorus: 506 mg, potassium: 1608 mg, sodium: 623 mg, zinc: 5 mg, thiamin: 0.4 mg, riboflavin: 0.2 mg, niacin: 6 mg, vitamin B6: 0.3 mg, folate: 357 mcg, pantothenic acid: 1.3 mg, vitamin B12: 0 mcg, vitamin A: 1 mcg, vitamin C: 4 mg, vitamin E: 0 mg, omega-6 fatty acids: 1 g, omega-3 fatty acids: 0 g
Percentage of calories from protein 20%, fat 12%, carbohydrate 68%