עקסטרעם וועגאַן מאַקעאָווער: Aduki Bean Salad Edition

You say azuki beans, I say adzuki beans. Or Aduki beans, or asuki beans or Tiensen red beans or red Oriental beans or feijao beans or red chori.

Call them whatever you want but add them to your shopping list. These small, reddish-brown, rounded beans are delicious and so good for you. They have a strong, נאַטי, 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 (אַנטיאַקסאַדאַנץ). 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.

קוק דעם אויס: a ¼ cup serving provides:

160 calories
0.5% fat
600 mg. of potassium
11 ג. of protein
6 ג. of fiber
Percent Daily Values: Calcium 6%, Iron 20%, Magnesium 10%, Thiamine 15%, Riboflavin 6% and Niacin 6%

טאָן: 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. פֿאַר 1 cup of beans, נוצן 3 ¼ cups water. Cover and simmer for about 45 מינוט (it would be about 2 hours if you didn’t soak them). Or you can buy them in the can. עדען אָרגאַניק 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?

ינגרידיאַנץ
טאָן: I made a small salad. For a group of people, double or triple the recipe. און פון קורס, adjust the dressing to whatever seasonings you like best.

1 15אַז. can of Aduki beans, רינסעד און ויסגעשעפּט
3 סטאָקס סעלדעריי, דייסט
1 גרויס מער, דייסט
1/4 רויט ציבעלע, דייסט
1 small bell pepper, דייסט
1/4 cup raw apple cider vinegar
2 Tbs. עקסטרע בתולה מאַסלינע ייל
זאַלץ און פעפער צו טעם
1/4 tsp. each garlic powder, דאַר פּעטרעשקע, דאַר אָרעגאַנאָ, and dill

אינסטרוקציעס

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.

וואַו, that was the shortest directions section ever! האַנאָע האָבן!

(באזוכט 1,322 מאל, 1 וויסיץ הייַנט)

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2 רעספּאָנסעס צו עקסטרעם וועגאַן מאַקעאָווער: Aduki Bean Salad Edition

  1. DanyMelly ויגוסט 16, 2012 בייַ 4:03 PM #

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

  2. = MJA מאַרץ 31, 2012 בייַ 1:42 PM #

    Nice salad thanks!!!

    =


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