The aduki or adzuki bean (Vigna angularis) is a legume native to the Far East, where it has been cultivated for more than 3,000 years. More recently, in the 1970s, its production expanded to other latitudes thanks to Macrobiotics.
Properties provided by the Aduki bean
The aduki is highly esteemed due to its nutritional and therapeutic properties. It provides a low amount of lipids, and is a magnificent source of protein, slow absorption carbohydrates, fibers, vitamins and minerals.
It is an easy food to digest, so it is better tolerated than the rest of the beans.
Macrobiotic doctors recommend it to improve kidney function, increase vitality, detoxify the body, control blood sugar and cholesterol levels, and strengthen the nervous and immune systems.
Contains phytoestrogens, which regulate hormonal action and prevent breast cancer.
It provides folic acid, which helps the proper formation of the nervous system, which is why its consumption is usually indicated to children and pregnant women. It also stimulates the production of breast milk.
Nutrition specialists advise combining it with cereals to improve the quality of their proteins.
Aduki is a small seed, reddish in color and ovate in shape. Its sweet flavor is reminiscent of lentils.
It is marketed as grain, flour, or anko (sweet pastry).
How are they stored and consumed?
This legume is kept in airtight containers, in a cool and dry place. They will keep for several months, although it is preferable to consume them within a year, because the older they are, the longer they take to cook and they tend to be harder.
To use them, it is advisable to soak them beforehand for at least two hours, and then cook them over low heat (at the rate of one cup of aduki for three of water), accompanied with a piece of Kombu seaweed to improve their assimilation and avoid possible gases.
It adapts well to sweet or savory preparations.
We share some recipes
- 1 medium potato
- 75 g aduki beans
- 1 tablespoon of olive oil
- 1 clove garlic
- 1/2 leek, chopped
- 1 chopped onion
- 1 carrot
- Water, amount needed
- Sea salt, paprika, cumin and ginger, to taste
Soak the aduki for ten hours. After this time, drain and reserve.
Place the oil, garlic, onion and leek in a saucepan and bring to a fire. When the vegetables are cooked, add the carrot and potato (previously peeled and diced), the hydrated aduki and a cup of water. Season to taste, mix and cook over medium heat for approximately 30 minutes (until the water is almost completely consumed). Remove from the heat and process well. Let cool. Store in refrigerator. Use as a pate.
Ingredients(for 6/8 units)
- 2 cups cooked aduki beans
- 2 cloves of garlic
- ½ red onion
- 1 green onion
- 2 tablespoons of parsley
- ¼ red or green bell pepper
- 3 tablespoons olive oil
- Sea salt
- Mustard seeds
- Sesame seeds for the overflow
- Soak 1 and 1/2 cups of aduki beans overnight, in plenty of water.
- Remove the soaking water and place in a pot with new water.
- Kombu seaweed strips can be added to the cooking to add nutrients, minerals and natural salts.
- Place over high heat, and once it comes to a boil, replace the lid and lower the heat to a minimum.
- Cook covered and, once they are tender, add the salt and cook for a few more minutes.
- Let cool, strain and reserve.
Note: The cooking water can be used later for some soup. It can be freezed.
- Wash all the vegetables that we are going to use.
- Chop the onion, garlic, green pepper, bell pepper and parsley well.
- Place the warm beans in a bowl and step on them with the potato masher (we can also use the minipimer, but we don't want it to be paté! You have to see the texture of the broken beans).
- Incorporate the rest of the ingredients (except the sesame seeds that we will use to overflow) and mix until forming a homogeneous paste.
- In case the preparation does not blend well (it depends on the humidity of the aduki beans) we can add some chia seeds soaked in water (1 tablespoon of chia for 3 of water and stir until the consistency of egg white).
- We assemble the hamburgers by hand, squeezing the mixture well, or with a hamburger mold.
- We pass them through sesame seeds and place them in an oiled roasting pan or on a silpat (silicone plate that does not need to be oiled).
- We take them to a medium oven until they start to brown and then we turn them to finish browning on both sides.
- They can be served with salads, pumpkin and sweet potato purees, baked vegetables or in a sandwich with greens and carrot mayo!
Note: Once cooked, they can be stored in the refrigerator for 3 or 4 days. Raw can be stored in the freezer for several weeks!