Adzuki Bean Stew Is Full of Delicious Vegetables

This adzuki bean stew is a simple recipe made with one of the easiest to digest beans; adzuki beans. I love Adzuki beans and this tasty stew is filling and delicious.

This stew is a good source of protein and it is good to eat lots of vegetables too. Here at Real Food for Life we are a great fan of eating lots of healthy superfoods.

pulsesPulses (including beans) are vegan superfoods that come in many shapes, sizes, and colours such as white beans, chickpeas, black beans, and kidney beans to name a few.  They are a very healthy addition to a vegan meal.They are full of protein, rich in antioxidants and very high in fiber. They are good in so many ways: your body, your blood, your pocketbook, your taste buds, and even the environment. Beans are generally considered a low cost, healthy alternative to most other protein sources like meat, dairy, and most grains.

Celery is a negative calorie food, meaning it takes the body more calories to digest it than the food itself contains making it a very good food for weight loss.  One stalk of celery has only a few calories because it is full of healthy cellulose. It is 95% water, very alkaline and filled with fiber.  Its weight loss benefits are well known but you would be surprised at its other amazing properties.

To get the most health benefits from Garlic, let it sit for a minimum of 5 minutes, after cutting and before eating or cooking.  Waiting for 5 – 10 minutes allows the health-promoting allicin to form.  If you do not let it sit, allicin is never formed, so it is worth the wait. Add some garlic to your soups, stews, and salad dressing recipes to lower high cholesterol.  Sometimes it is easier to use some Organic Freeze Dried Garlic  so no chopping and peeling.

Tamari is a premium form of Japanese soy sauce made with just fermented soybeans. Made with 100% whole soybeans and no wheat, Ohsawa Organic Tamari is an excellent choice for those who are wheat-sensitive.

Wakame is a sea vegetable, which grows in cool to cold sea waters. It can be used in soups, salads, with other dishes, and as a seasoning.

WHO recognizes that Onions help relieve symptoms such as coughs, congestion asthma, and respiratory infections. Onions are full of protective phytonutrients, vitamins, trace minerals, quercetin (an important flavonoid), chromium, and unique anti-inflammatory nutrients.

Carrots – forget about Vitamin A pills. With this orange crunchy superfood, you get Vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging.

Mushrooms

Mushrooms are more than a delicious addition to your meal, they are full of health benefits too.  There are over 140 thousand types of mushroom-forming fungi and there are close to 100 types being studied for their health benefits.  A small number have been found to be very beneficial for boosting your immune system.   Whether it is a small button mushroom or a large brown one, it is a wonderful superfood to be added to make a meal extra tasty.

Bell peppers are great to add to cooking.  Red is my favourite; I think that is because it is sweeter. Bell peppers have 2 times as much vitamin C as oranges; red and yellow peppers have 4 times as much.

I love Zucchini; it is one of my favourite vegetables. It is sweet, easy and quick to cook and they are antioxidant-rich and low in calories.

7 amazing health benefits of ginger

Ginger is a wonderful herb superfood full of health benefits. Spicy aromatic ginger adds a unique flavour to meals and beverages.  The many wonderful health benefits of ginger also cause the cells of my body to glow with gratitude. Chinese medicine and Indian Ayurvedic medicine have used ginger to help cure and prevent health problems for thousands of years.

As I don’t use sugar for my baking I often use stevia which is the healthy option.  The stevia plant is incredibly sweet and also incredibly good for you.  The leaf is 30 times sweeter than sugar while extracts are 300-400 times sweeter.  The best stevia will, therefore, be the one that retains some whole food value and is water-based.  Liquid forms will be less processed.  Go here to learn How to Get the Best Stevia Without the Bitterness.

 

Adzuki Bean Stew

Time to make my Adzuki Bean Stew Recipe

Adzuki Vegetable Bean Stew

This aduki bean stew is a simple recipe made with one of the easiest to digest beans; adzuki beans. I love Adzuki beans and this tasty stew is filling and delicious. This stew is a good source of protein and it is good to eat lots of vegetables too.
Course Main Course, Soup
Cuisine gluten-free, vegan, vegetarian
Keyword adzuki bean stew, Gluten-free, stew, Vegan, vegetables, vegetarian
Author Diana Herrington

Ingredients

  • 1 onion finely chopped and sauteed
  • 4 mushrooms sliced and sauteed
  • 3 stalks celery sliced
  • 1 zucchini chopped
  • 2 carrots sliced
  • 1/2 red pepper sliced
  • 1/2 green pepper sliced
  • 2-5 cloves garlic minced
  • 1-2 inches fresh ginger minced
  • 1 1/2 cups adzuki beans see cooking instructions below
  • 3 pieces wakame seaweed rinsed and broken into pieces
  • 2-6 Tbsp Tamari
  • few drops liquid stevia optional

Instructions

  • Cook the adzuki beans for 1 – 2 hours, the time is dependant on the age of the beans.   (cook according to this recipe).
  • Rinse the wakame and break it into pieces.
  • Mince the garlic and peel and mince the ginger.
  • Chop the onion and slice the mushrooms and sautee in a pan for a few minutes.
  • Slice the celery, carrots and bell peppers. Chop the zucchini.
  • When the beans are soft, add Wakame and cook for another few minutes.
  • Then add all of the vegetables, ginger, and garlic. to the pot of beans.   
  • Simmer for 1/2 hour or till vegetables are tender.
  • Add the Tamari to taste and a few drops of stevia.
  • Serve your adzuki bean stew with a whole grain like brown rice, quinoa, millet or buckwheat.

Notes

Find out more about the healthy ingredients I used for this recipe: onionmushrooms, celery, zucchini, carrots, bell pepper, garlic, ginger, adzuki beans, Wakame Seaweed, Tamari, Stevia.

* Cook the adzuki beans for 1 – 2 hours, the time is dependant on the age of the beans.   (cook according to this recipe)
Aduki Bean stew
Aduki Beans

 

Check out the Nutrition Facts on a Serving Size 1/4 cup (48g) of Adzuki beans!

Calories 160                  Protein 11g
Total Fat 0.5g               Potassium 600mg
Dietary Fiber 6g            Sugars 0g
Total Carbohydrate 29g

To learn more about the benefits and how to avoid the gas experience of beans go to Beans, Beans and more Beans 

If you liked my Adzuki Bean Stew Recipe be sure to try some more of my favorites below.

Try these other heartwarming stews:

Pumpkin pudding
Delightful Pumpkin Stew For One of Your Fall Meals

Delightful Pumpkin Stew For One of Your Fall Meals It is fall, so it’s ‘Stew’ time and I think you’re going to love this ‘Vegan Pumpkin Stew’ recipe! Fall is when I start making lots of vegan stews because they are heartening, nourishing and so easy to make. I have to say that summer is my favourite season, but there is so much beauty at this time of the year. I love walking amongst the beautiful fall leaves.

Warming Vegetable Stew with Peanut Butter – This is a tasty vegetable stew with peanut butter and it is filled with superfood vegetables. The sweet potatoes add that sweetness to the stew making it extra tasty.  It has good vegan protein from the peanut butter too.  It is very good for cold winter days.

Delicious Black Bean Stew – This black bean stew is so good for a cold fall or winter day. It is delicious and easy to make and filled with nutritious superfood ingredients. Black beans are a favourite bean of mine.

Chilli con Vege – Vegan chili  Gluten-free! This is my very tasty vegan chili recipe which is always enjoyed whenever I serve it. It is full of delicious superfoods so it is very healthy. Also, it is vegan and gluten-free too.

Spring White Bean and Asparagus Stew– How about a very yummy, healthy protein meal filled with vegetables. This stew is high in potassium for those of you who need a boost in that area. Also, half a cup of white beans is loaded with close to 100 mg of calcium.

 Black Bean Soup is Really Good For You On a Cold Day – This black bean soup is so tasty and nutritious. It is warming on a cold fall or winter day. It is easy to make and filled with nutritious superfood ingredients. Black beans are my favourite bean.

Lentil Stew – Lentil stew has all the benefits of the mighty superfood lentils which are full of protein plus many more nutritious vegetables.  And it is a tasty meal.

Powerful Anti-Inflammatory Vegetable Stew – a nutritious stew with 4 of the 12 Top Anti-Inflammatory Foods. It is an easy stew to make.

Delightful Pumpkin Stew For One of Your Fall Meals It is fall, so it’s ‘Stew’ time and I think you’re going to love this ‘Vegan Pumpkin Stew’ recipe! Fall is when I start making lots of vegan stews because they are heartening, nourishing and so easy to make. I have to say that summer is my favourite season, but there is so much beauty at this time of the year. I love walking amongst the beautiful fall leaves.

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