エクストリームビーガン変身: Aduki豆サラダ版

あなたは、小豆を言う, 私は小豆を言う. またはAduki豆, またはasuki豆やTiensen小豆や赤オリエンタル豆やfeijao豆や赤蝶理.

あなたが好きなそれらを呼び出すが、あなたの買い物リストに追加. これらの小型, 赤茶色, 丸みを帯びた豆はおいしいし、あなたのために非常に優れている. They have a strong, 気の狂った, sweet flavor and work great in stews or salads.

They are easy to digest and don’t take as long as other beans to cook. They are filled with flavonoids (antioxidants). Compared to other beans, adukis are one of the highest in proteins and lowest in fat. They also have high levels of potassium and fiber, B vitamins and minerals such as iron and zinc.

これをチェック: a ¼ cup serving provides:

160 calories
0.5% 脂肪
600 ミリグラム. of potassium
11 G. of protein
6 G. of fiber
Percent Daily Values: Calcium 6%, Iron 20%, Magnesium 10%, Thiamine 15%, Riboflavin 6% and Niacin 6%

注意: values may differ based on the source. These were found at www.adzuki.com and are based on dried beans.

Adukis are used a lot in macrobiotic diets. According to Eunice Farmilant, author of Macrobiotic Cooking, they are “the most yang of beans.”

If you buy the beans dried, soak them overnight to reduce cooking time. Rinse and drain them thoroughly. のために 1 cup of beans, 使用 3 ¼ cups water. Cover and simmer for about 45 分 (it would be about 2 hours if you didn’t soak them). Or you can buy them in the can. エデンオーガニック sells them with no salt added and fat free. The only ingredients listed are: organic aduki beans, water and kombu seaweed. And their web site is really cool too!

I used aduki beans to make a very simple salad that makes a delicious side dish, snack, picnic food or potluck dish. What will you make with them?

材料
注意: I made a small salad. For a group of people, double or triple the recipe. そしてもちろん, adjust the dressing to whatever seasonings you like best.

1 15オンス. can of Aduki beans, すすぎ、水切り
3 茎のセロリ, さいの目切り
1 大きなニンジン, さいの目切り
1/4 レッドオニオン, さいの目切り
1 小さなピーマン, さいの目切り
1/4 cup raw apple cider vinegar
2 TBS. エキストラバージンオリーブオイル
味に塩とコショウ
1/4 小さじ. each garlic powder, 乾燥パセリ, 乾燥オレガノ, and dill

方向

Add all the ingredients to a bowl and mix well. Let marinate for a bit for the flavors to deepen. Eat chilled or at room temperature.

ワウ, that was the shortest directions section ever! 楽しむ!

(訪問 1,317 回, 1 今日の訪問)

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2 への対応 エクストリームビーガン変身: Aduki豆サラダ版

  1. DanyMelly 8月 16, 2012 に 4:03 午後 #

    Hi 😀 Thanks for this very very good salad! We love it both raw and cooked carrots!

  2. = MJA 3月 31, 2012 に 1:42 午後 #

    Nice salad thanks!!!

    =


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