Adzuki Beans: Small Red Beans Big on Fiber

Protein- and fiber-rich red beans with a naturally sweet, nutty flavor—great in stews, rice dishes and sweet red bean paste.

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Adzuki Beans: Small Red Beans Big on Fiber

Vegan Gut Health Fiber

What Are Adzuki Beans?

Adzuki (azuki) beans are small red legumes widely used across East Asia. They cook relatively quickly and have a clean, lightly sweet flavor that works in both savory dishes and desserts (e.g., **anko** paste).

Nutrition Profile

Per 100 g **cooked** (no salt): **~125–130 kcal**, **~7–8 g protein**, **~24–26 g carbs**, **~7 g fiber**, **<1 g fat**. Notable micronutrients: **folate**, **iron**, **magnesium**, **potassium**, and antioxidant **polyphenols**.

Health Benefits

- **Gut health & satiety:** High fiber supports digestion and fullness. - **Heart health:** Soluble fiber and potassium help a heart-friendly pattern. - **Steady energy:** Protein + fiber slow carbohydrate absorption. - **Micronutrients & polyphenols:** Folate and iron support red blood cell formation; antioxidants support overall cellular defense.

Possible Downsides

- **Gas/FODMAPs:** Soaking, rinsing and thorough cooking reduce compounds that cause gas. - **Under-cooking risks:** Raw/undercooked legumes contain lectins—cook until tender. - **Sodium in canned:** Rinse canned beans to lower salt.

How to Use

- **Soak 6–8 h** (optional but helpful), then simmer until tender (or pressure-cook 15–20 min, depending on device). - Add to **stews, curries, grain bowls** and **salads**. - Make **red bean paste (anko)** for buns, mochi or pastries. - Pair with rice, sesame, miso, ginger, citrus and dark leafy greens.

Tip

Add a **piece of kombu** or bay leaf while cooking to enhance flavor and improve digestibility; discard before serving.

1. Adzuki Beans
Adzuki crveni grah – sitne mahunarke, blagog slatkastog okusa; često za slana jela i slatki anko

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Adzuki Beans: Small Red Beans Big on Fiber

What Are Adzuki Beans?

Nutrition Profile

Health Benefits

Possible Downsides

How to Use

Tip

Comments

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Adzuki Beans: Small Red Beans Big on Fiber

What Are Adzuki Beans?

Nutrition Profile

Health Benefits

Possible Downsides

How to Use

Tip

Comments

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