Adzuki Beans and Sweet Potato Recipe

Looking for an easy adzuki beans and sweet potato recipe? Learn how to make adzuki beans and sweet potato using healthy ingredients.


Submitted by schuylerfish

Makes 4 servings



adzuki beans from healthy foods website

Recipe Ingredients for adzuki beans and sweet potato

4 to 6- inch piece of kombu
1 cup dried adzuki beans
2 cups sweet potato cut into large chunks
1/2 cup carrots chopped
1 teaspoon shoyu
1 Chopped fresh cilantro or parsley for garnish

Recipe Directions for adzuki beans and sweet potato

  1. 1. Combine the kombu and the beans in a bowl and cover with an inch or so of water. Soak overnight.

  2. 2. Drain the kombu and beans and discard the water. Slice the kombu into 1-inch-by-1-inch squares and place them in a heavy pot with a heavy lid, preferably enameled cast iron. Add the beans and enough fresh water to just cover the beans. Bring to a boil.

  3. 3. As the beans boil, strain off any foam that rises to the top. Let the beans boil uncovered for about 5 minutes to release the gases. Cover the pot, reduce the heat to low (or place on a flame deflector if you have one) and simmer

  4. for about 40 minutes. Check the beans every 10 minutes or so, adding water when the water level appears to dip below the bean level. After 40 minutes, arrange the squash on top of the beans and add more water to keep the beans covered. Cook for another 20 minutes, or until the beans seem soft and tender. Add the shoyu to the beans, and cook 10 more minutes. Serve garnished with the cilantro or parsley.

  5. VARIATIONS: You can use any kind of winter squash (buttercup, butternut, Hokkaido pumpkin, delicata and so on) or even carrots in place of the kabocha squash in this dish. NOTE: You can also make a soup from azuki beans and sweet vegetables. Follow the same directions, but use more water and a variety of sweet vegetables (such as onions, carrots, squash and corn). Season with shoyu and garnish with scallions. This is also deeply nourishing and revitalizing

Categories

Main Dish

Nutrition Facts
Serving Size 171.0g
Amount Per Serving
Calories
269
Calories from Fat
4
% Daily Value*
Total Fat
0.4g
1%
Saturated Fat
0.1g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
321mg
13%
Potassium
1514mg
43%
Total Carbohydrates
55.3g
18%
Dietary Fiber
12.2g
49%
Sugars
7.2g
Protein
12.0g
Vitamin A 431% Vitamin C 34%
Calcium 12% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in potassium
  • Very high in vitamin A
  • High in vitamin C
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