They're also delicious cooked in water and mashed into a paste to make refried beans.
Red beans can be used to cook rice, red bean soup, or sprout into red bean sprouts to make a living diet. If you want to save time, you can cook it to remove the water, put it in the freezer, and add a small amount to rice, noodles, macaroni or soup at a time. It is time-saving, nutritious and simple.
You can even soak adzuki beans in water and sprout them in 2-4 days. Eat the sprouts raw in salads, dips and spreads.
A 100-gram (3.5 ounce) portion of boiled adzuki beans provides you with:
- 128 calories
- 7.5 grams of protein
- 0 grams of fats
- 0 grams of cholesterol
- 25 grams of carbohydrates
- 7.3 grams of dietary fiber
- 28 milligrams of calcium
- 52 milligrams of magnesium
- 168 milligrams of phosphorus
- 532 milligrams of potassium
Health Benefits of Adzuki Beans
Researchers have studied legumes and provided information on how the nutrients in adzuki beans can help you.
Prevent cell damage. Adzuki beans contain at least 29 different types of antioxidants, compounds that may help prevent some types of cell damage. Experts recommend consuming antioxidant-rich foods instead of taking antioxidant supplements, because high doses of supplements may be harmful.
Weight loss. Adzukis may help you lose weight. A 100-gram portion contains about 25% of your recommended daily amount of fiber. High-fiber foods are usually more filling, so you’re more likely to feel fuller and eat less.
Heart health improvement. A regular diet that includes legumes has been found to help decrease total and LDL or “bad” cholesterol. Legumes can also help lower your blood pressure. A study involved 113 obese adults eating two servings of legumes and four servings of whole grains per day. After 18 months, their weight, waist size, blood pressure, and triglycerides(a type of fat) were all reduced.
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