Adzuki Beans With Bulgur & Milled Soy

Adzuki Bean:
Health Benefits and Nutrition Information....

Health Benefits and Nutrition Information provided by nutritionist Lucy Kelly Nutritional Therapist, Southampton, England.
Adzuki beans are a good source of magnesium, potassium, iron, zinc copper, manganese and B vitamins. As a high-potassium, low-sodium food they can help reduce blood pressure and act as a natural diuretic. When combined with grains, beans supply high quality protein, which provides a healthy alternative to meat or other animal protein.

Like most beans, adzuki beans are rich in soluble fibre. This type of fibre provides bulk to the stool and binds to toxins and cholesterol aiding in their elimination from the body.

In Japan adzuki beans are known for their healing properties and are used to support kidney and bladder function. Gillian McKeith is a huge fan of the adzuki bean and refers to it as the 'weight loss' bean as it low in calories and fat but high in nutrients.
Adzuki beans, 1 cup (230g) (cooked, boiled)

  • Calories: 294
  • Protein: 17.3g
  • Carbohydrate: 57g
  • Total Fat: 0.23g
  • Fiber: 16.8g
  • Iron 4.6mg, Magnesium 119.6mg, Potassium 1223mg, Zinc 4.0mg, Folic acid 278mcg.


    Now that we have an idea how healthy these beans are, here is how I used them today for lunch.

    • 250 gr Adzuki beans soaked overnight in lots of water.
    • 500 gr Bulgur.
    • 1 cup milled soy.
    • 3 cloves of garlic roughly cut.
    • 1 twig of dry sage.
    • 1 tsp. turmeric.
    • A dash of freshly ground black pepper.
    • Strain the beans in the morning, wash and boil in new water. Be sure to add enough water to end up with 6 cups of stock after they are boiled.
    • When water boils, add garlic,dry sage, turmeric and black pepper.
    • Simmer till beans are tender.
    • At this point turn heat off and add the bulgur and the soy.
    • Cover and let stand till all liquid is absorbed and the bulgur/soy mixture is tender.
    • Serve in bowl.
    Note: As no oil or any fat was used during cooking you could add some plain or herbed olive oil mixture to taste. I added some chili flakes as usual.

    This is same mixture could be used to make a beautiful salad by adding finely chopped tomato, grated carrots, grated zucchini, chopped lettuce .... or whatever comes to your mind.

    Enjoy this healthy vegetarian dish.


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