A native to the cold regions of Himalayas, and East Asia, the adzuki bean is known to be the second most popular legume in Japan. Here we would discuss some basic nutrition facts on adzuki beans.
The adzuki bean is scientifically called Vigna angularis, and it is a delicacy in East Asian cuisine. The bean is small (approximately 5 mm), has a reddish-brown shade, and a white ridge running along its edge. Most people like adzuki beans cooked, as then they give a nutty flavor. Apart from being loaded with vitamins and fiber, they are rich in thiamin (vitamin B1), niacin (vitamin B3), and riboflavin (vitamin B2), and minerals such as iron, zinc, and manganese. Most importantly, these beans are one of the richest sources of protein in the world, while at the same time, they are also among the lowest fat sources.
Nutritional Value of Adzuki Beans
Serving size – 41.0 g
| Nutrients | Values |
| Total Carbohydrates | 26.0 g |
| Dietary fiber | 5.0 g |
| Sugars | 1.0 g |
| Protein | 8.0 g |
| Iron | 1.8 mg |
| Potassium | 510 mg |
| Phosphorous | 150 mg |
| Thiamin | 0.201 mg |
| Riboflavin | 0.119 mg |
| Niacin | 1.201 mg |
Calories in Adzuki Beans – 130 (for a serving size of 41.0 g)
Health Benefits
- As these beans are a rich source of dietary fiber, they improve bowel function. This they do by eliminating waste from the body and keeping it from absorbing harmful substances. Also, the fiber in these beans get rid of the bad cholesterol from the body thus, stabilizing the cholesterol levels.
- Some studies claim the fact that these seeds might have some important role to play in preventing breast cancer. This claim comes from the content of phytoestrogens in the beans.
- Conditions such as urinary dysfunction and bladder infections, can be treated with the help of adzuki beans. This is due to the fact that, regular intake of these beans boost the health of the kidneys, bladder and the function of the reproductive system.
- The nutrients packed in the beans add to the function of metabolism in the body. This in turn helps in weight loss, and improving other functions of the body.
Adzuki Beans Recipe
Ingredients:
Adzuki beans, cooked, drained – 30 ounces
Elephant garlic, crushed – 2 cloves
Cilantro, finely chopped – 1 tbsp.
Parsley, finely chopped – 1 tbsp.
Cheshire cheese, grated – 5 ounces
Pearl barley, drained – 15 ounces
Sunflower oil – 1 tbsp.
Black pepper, ground – 1 tsp.
Salt – 1 tsp.
Lime juice – 2 tbsp.
Directions:
Get a bowl and toss in the cilantro, parsley, garlic cloves, and sunflower oil. Stir to mix them well, and add in lime juice, salt and pepper. After mixing them, combine them in a processor. And in the meantime, arrange some red lettuce leaves in the platter. The ingredients which are left include the beans, pear barley and the cheese. Mix them in a large bowl, and add the dressing. Thereafter, spoon the mix onto the leaves and chill for about an hour. Tastes best with crusty bread.
Adzuki beans are high in protein thus, they are an ideal choice for a vegetarian diet. These beans can provide the same quantity of protein as meat and dairy products do, while adding zero fat to the diet.
