The adzuki bean, also known as the red chori or red cow pea, is a small russet-colored bush bean with a white ridge that runs along its side. This bean is not found wild but is cultivated in Japan and China, according to the Seeds of India website. It is the second most popular legume in Japan after the soybean. These small, red beans are versatile and may be eaten dried or fresh or even ground into flour to make sweet cakes. Adzuki beans are high in carbohydrates and dietary fiber, rich in protein and several vitamins and minerals.
Characteristics and Use
Adzuki beans, pronounced "azuki," are used in Asian cuisine and have a strong, sweet and nutty flavor. They are used in salads but, unlike other beans, even serve as a topping on shaved ice cream. In Asia, adzuki beans are often prepared with ingredients, such as coconut milk, and are usually cooked to a red soft consistency. When cooked with rice their color tints the rice pink. This dish is a classic dish prepared for the Japanese, Red-cooked Festival Rice. After fermentation, it is most often used in Asian confections, according to Sharon Tyler Herbst, author of "The Food Lover's Companion."
Basic Nutrient Values
A 100 g serving of cooked adzuki beans offers 128 calories, 0 g of fat, 7.5 g of protein, 25 g of carbohydrates, 7.3 g of dietary fiber, 8 mg of sodium and 0 mg of cholesterol. About 78 percent of the calories come from carbohydrates. Adzuki beans are a nutrient-dense food, providing a hefty amount of nutrients compared to their caloric content. They are a good food source of folate, potassium, phosphorus, magnesium, iron, manganese and zinc.
Vitamin and Mineral Highlights
A 100 g serving of cooked adzuki beans provides 121 mcg of folate, or 30 percent of the recommended daily value, or DV; 532 mg of potassium, or 15 percent of the DV; 168 mg of phosphorus, or nearly 17 percent of the DV; 52 mg of magnesium, or 13 percent of the DV; 2 mg of iron, or 11 percent of the DV; .57 mg of manganese, or 28.5 percent of the DV; and 1.78 mg of zinc, or 12 percent of the DV. According to the U.S. Department of Agriculture, American children, adolescents and adults do not consume enough potassium, magnesium and dietary fiber while older adults do not consume enough iron and folate-rich foods -- making adzuki beans an excellent option, if available.
Healthy Heart Benefits
Consuming adzuki beans may offer cardiovascular benefits. Adzuki beans, like most starchy beans, are rich in a type of fiber known as soluble fiber. Soluble fiber helps lower blood cholesterol levels. In addition, adzuki beans are rich in folate, magnesium and potassium, which play a role in supporting heart health. Folate helps reduce homocysteine levels in the bloodstream. Elevated levels of this amino acid in the bloodstream may damage the lining of your arteries and increase the risk of blockages in blood vessels. Magnesium and potassium help lower blood pressure, aid in muscle relaxation and improve blood flow.
How to Enjoy
While adzuki beans may not be available in all supermarkets, you can find them in Asian markets and markets that contain a large health-food or ethnic section, such as Whole Foods Market. In fact, they feature a Zesty Adzuki Bean Salad recipe on its website. Salads are a healthy way to experiment with dried beans. This Asian-style salad uses other healthful and flavorful ingredients such as sea vegetables, tamari, ginger, toasted sesame oil and green onions. Or, since they pair well with coconut milk, try preparing the Adzuki Bean Mango Stir-Fry with Cilantro Lime Coconut Sauce recipe featured on AllRecipes. This recipe uses canned adzuki beans, for speedier preparation.
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