Adzuki bean (Latin name: Vigna angularis) is also known as azuki bean or aduki bean. It is an annual vine grown in the Himalayas and East Asia, though today it’s cultivated in other parts of the world. Adzuki’s most common color is red, but there are other varieties that include black, white and gray. If you want to include this highly valued and nutritious bean in your diet, Arrowhead Mills and their certified organic adzuki beans will fire your healthy cooking to new heights.
Nutrition facts about Adzuki beans
When it comes to a fiber-rich food and protein-rich meat-free food, you can freely rely on this bean, because a cooked serving of 230g adzuki provides 17g of dietary fiber and 17g protein. What’s even better is that the same amount of beans is very low in fat, with barely 0.23g! The wholesome beans are a rich mineral source.
The same selected serving has: 64.4mg Calcium (6% DV), 4.6mg Iron (26% DV), 120mg Magnesium (30% DV), 386mg Phosphorus (39% DV), 1224mg Potassium (35% DV), 4.1mg Zinc (27% DV), 0.7mg Copper (34% DV), 1.3mg Manganese (66% DV) and 2.8mcg Selenium (4% DV).
Here are also the vitamins and their respective amounts featured in the composition of the Adzuki beans: 0.3mg Thiamine (18% DV), 0.1mg Riboflavin (9% DV), 1.6mg Niacin (8% DV), 0.2mg Vitamin B6, 278mcg Folate/Vitamin B9 (which equals to 70% DV and means that Adzuki is an excellent Folate source) and 1.0mg Pantothenic acid (10% DV).
Half a cup of adzuki delivers nearly 200% of the recommended daily value for the trace mineral molybdenum. Molybdenum is essential for the production of an enzyme called sulfite oxidase, which is a key enzyme in a liver detoxification pathway called sulfoxidation. Weak sulfoxidation is connected to neurodegenerative diseases like Alzheimer’s and Parkinson’s diseases, as well as to inflammatory problems such as multiple chemical sensitivities, rheumatoid arthritis, diet-responsive autism and delayed food sensitivity.
Health benefits of Adzuki beans.
Since, adzuki is abundant in dietary fiber, it promotes healthy bowel movement. This leads to a smooth and clean digestive system, which results in releasing toxins and preventing constipation. A high fiber content in foods is also associated with preventing colon cancer.
The adzuki bean has particular compounds that help destroy cancerous tissues and it’s a cancer preventative food if taken regularly. Studies show that women who consume adzuki regularly have lower risk of developing breast cancer.
The wholesome beans can aid weight-management efforts, because they have high soluble fiber content, which keeps your stomach full for hours. To boot, they also have high quality plant based protein which helps keep sugar levels low.
Again we will refer to the soluble fiber of Adzuki, and its ability to help in the treatment of urinary dysfunctions and bladder infections in both women and men, because of its soothing effect.
Culinary use of Adzuki beans
Adzuki beans may not be something you hear about when cooking your typical meals. They’re originally a favorite in the East Asian kitchen, but have made a way to western shores by virtue of their ability to find a place in a lot of different dishes.
In the East, the Adzuki bean is often eaten sweetened, as it is boiled with sugar, resulting in a red bean paste, a very common ingredient in all of these cuisines. It is also widely used for the flavoring of bean paste like chestnut. Red bean paste is part of numerous Chinese dishes such as zongzi, tangyuan, baozi, mooncakes, red bean ice etc.
The beans also play the role of a fantastic filling in Japanese sweets like dorayaki, anpan, monaka, taiyaki, anmitsu and daifucu, or a topping for a diversity of waffles, biscuits, baked buns and pastries.
Another delicious sweet dish that adzuki beans are used for, is the red bean soup. Many people prefer eating sprouted Adzuki, or boil it into a hot tea-like beverage. To honor auspicious occasions, people in Japan cook a dish made with adzuki beans and rice.
The bean is also needed for the producing of amanattō and adzuki ice cream. Even more, in 2009 Pepsi Japan released an adzuki-flavored Pepsi drink. At last, but not least, it’s worth saying that with its distinctively subtle flavor and soft texture, adzuki can be the perfect red and pinto beans substitute in a number of dishes.
We highly recommend you to try Maggie’s Quinoa & Adzuki Bean Veggie Burgers Recipe.