Directions:
- Place kombu in the bottom of a heavy based pot, add washed and drained aduki beans and 3 cups water.
- Bring to the boil then simmer until beans are tender (approximately 40 minutes). While cooking, you may need to add more water a few times, but do not stir beans!
- When beans are tender add chopped pumpkin making sure that beans are still covered with water.
- Cover and cook for 20 minutes or until pumpkin is tender.
- Using a wooden spoon, mix beans and pumpkin lightly together and add shoyu or tamari to taste.
- Notes:Like lentils and other light beans, aduki do not really need soaking, however for improved digestibility wash and soak with kombu for 2 – 5 hours. Aduki beans (also called adzuki or adanka) are high in protein but very low in the amino acids methionine and cystine, and need to be correctly combined with other grains in order to form a ‘complete’ protein. Consisting of 68% carbohydrate, 22% protein, 5% fibre and 5% fat, aduki beans are a great addition to the diet. They are also high in iron, B5, B6, magnesium, calcium, potassium, zinc, phosphorus and Vitamin A, but low in sodium.
- Thanks to Sandra Dubs (originally published in Aduki magazine - Spring 2006).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 79.51 Kcal (333 kJ) | ||
| Calories from fat | 0 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Sodium | 43.52mg | 2% | |
| Potassium | 485.19mg | 10% | |
| Total Carbs | 15.97g | 5% | |
| Sugars | 2.61g | 10% | |
| Dietary Fiber | 3.75g | 15% | |
| Protein | 4.37g | 9% | |
| Vitamin C | 8.2mg | 14% | |
| Iron | 1.9mg | 10% | |
| Calcium | 56mg | 6% | |
| Amount Per 100 g | |||
| Calories | 24.03 Kcal (101 kJ) | ||
| Calories from fat | 0 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Sodium | 13.15mg | 2% | |
| Potassium | 146.63mg | 10% | |
| Total Carbs | 4.83g | 5% | |
| Sugars | 0.79g | 10% | |
| Dietary Fiber | 1.13g | 15% | |
| Protein | 1.32g | 9% | |
| Vitamin C | 2.5mg | 14% | |
| Iron | 0.6mg | 10% | |
| Calcium | 16.9mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Pumpkin Protein Shake
Water or 3/4 cup milk, Pumpkin puree and 6 more.. -
Pumpkin Marshmallows
Unflavored gelatin, Cold water, White sugar and 12 more.. -
Cream of Cauliflower Soup
Onions, Sesame oil, Carrot, grated, Head cauliflower and 9 more.. -
Very Veggie Birthday Cake
Canned sliced beets, drained, Beet liquid, Water and 15 more.. -
Pumpkin Brioche
Active dry yeast, White sugar, Warm water, Pumpkin puree and 10 more.. -
Chef John's Pumpkin Cinnamon Rolls
Brown sugar, White sugar, Ground cinnamon and 21 more.. -
Pumpkin, Butter Bean, and Spinach Curry
Vegetable oil, Onion, sliced, Curry paste, Coconut milk and 6 more..
Also Try
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
