Adzuki Beans: Small Red Beans Big on Fiber

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).

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**.

- **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.

- **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.

- **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.

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