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ADZUKI BEANS
The adzuki bean, sometimes spelled azuki or aduki, is a versatile bean well-loved in Japanese cooking. It holds a place in ceremonial dishes of both Japan and China, where the beans are used to make traditional dumplings at the New Year and for other festive occasions. Adzuki beans are quite small and are usually a deep red color with a sliver of white at the inseam.
Varieties
Adzuki beans belong to the Phaseolus species and are generally categorized in the “red bean” family, although they are less common in the United States than other red beans such as the kidney bean and the small red bean.
Availability
Adzuki beans are available year-round, dried or canned. They can be found primarily in natural food stores and Asian markets.
Preparation, uses, and tips
Adzuki beans are easy to digest, and although they have a distinctive flavor, they taste less “beany” than many other beans. The preferred cooking method is to soak them in cold water for two to three hours and then simmer them on top of the stove for about an hour and a half. They also cook well in a crockpot or pressure cooker. In Japanese cooking, they are used in desserts in the form of a sweetened paste called an, koshi-an, or tsubushi-an. When adzukis are prepared with rice, the rice takes on a beautiful reddish-purple tint from the beans.
Nutritional Highlights
Adzuki beans, 1 cup (230g) (cooked, boiled)
Calories: 294
Protein: 17.3g
Carbohydrate: 57g
Total Fat: 0.23g
Fiber: 16.8g
*Excellent source of: Iron (4.6mg), Magnesium (119.6mg), Potassium (1,223mg), Zinc (4.0mg), and Folate (278mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
Health benefits and concerns
Health benefits and
concerns for legumes
Many health benefits and concerns associated with this food are applicable to other legumes.
Read about health benefits and concerns for
legumes for a full description.
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