Azuki Bean
Description
The Azuki Bean, also known as adzuki or red bean, is a small, reddish-brown legume with a sweet, nutty flavor. It's a key ingredient in many Asian desserts and savory dishes. Azuki beans are sold dried, boiled, or in paste form and are increasingly popular in health-conscious circles for their nutritional benefits. Whether you're using ounces and pounds or grams and kilograms, these beans are a versatile addition to any kitchen.
Common uses
Azuki beans are frequently used in sweetened form as a paste known as anko, which is a common filling in Asian confections such as daifuku, taiyaki, and mooncakes. They are also enjoyed in savory dishes, such as mixed rice dishes, and can be sprouted for additional texture in salads.
Nutritional value
Calories
One cup (about 230 grams/8.1 ounces) of cooked azuki beans contains approximately 294 calories.
Protein
This same serving size provides about 17.3 grams (0.61 ounces) of protein.
Fat
Azuki beans are low in fat, with a cup of cooked beans containing just 0.23 grams (0.008 ounces).
Carbohydrates
Carbohydrates are present at about 57 grams (2 ounces) per cup of cooked beans.
Vitamins
Azuki beans are rich in B vitamins, particularly folic acid.
Minerals
They are also a good source of minerals such as iron, magnesium, potassium, zinc, and manganese.
Health benefits
Consuming azuki beans may contribute to heart health, aid in weight management, and help regulate blood sugar levels. Their high fiber content promotes digestive health, while their antioxidants combat oxidative stress.
Potential risks
As with many legumes, azuki beans contain antinutrients like phytic acid, which can reduce the absorption of minerals. They should be eaten in moderation, especially by individuals with kidney problems due to their high potassium content.
Common recipes
Azuki beans are commonly used in Asian confections, soups, and sweet porridge. They are also excellent in vegetarian burgers and salads.
Cooking methods
These beans can be boiled, stewed, or ground into a fine paste. They are also suitable for slow-cooking methods, which allow their flavors to meld well with other ingredients.
Pairing with other ingredients
Azuki beans pair well with grains like rice and millet, sweeteners such as honey and maple syrup, and spices like cinnamon and cardamom.
Summary
The Azuki Bean is a versatile and nutritious ingredient that enriches a variety of dishes. Its sweet flavor and myriad of health benefits make it a worthy addition to both traditional and modern recipes from around the world.