Discover The Delicious Aduki Bean Casserole To Lose Weight!

Discover The Delicious Aduki Bean Casserole To Lose Weight!

If you’re on a diet and want a really healthy bean dish then this delish dish is for you. Aduki beans are really good for those dieters out there and they also have really high B Vit. levels, manganese, iron and zinc too.

Aduki beans are really popular and common in Asian dishes. This bean is small and has a sort of reddish brown color and tastes a bit nutty. It’s been used in soups, dimsum fillings as well as desserts. They’re considered as the bean king by the Japanese and valued for their nutritional properties.

Here are 2 aduki recipes for dieters. Enjoy!

Aduki Casserole

2 cups of Aduki Beans
2 medium size carrots chopped
1/2 Butternut squash chopped
2 sticks of celery chopped
1 medium onion chopped
2 – 3 cloves of garlic (or to taste) chopped
Spices of your choice
Vegetable stock
Splash of olive oil
Fresh coriander; chopped fine
1 cup of chopped bean sprouts

Soak Aduki Beans in water overnight. Drain & rinse beans before covering with water and cooking until tender. Cook carrots and butternut squash inside a pan of water until tender (alternatively steam).

Lightly fry the garlic, chopped onion and celery in a splash of olive oil. Place all ingredients together in one pan and stir in vegetable stock and spices and reheat. Right at the end of cooking add coriander and bean sprouts before serving. To serve: Serve beans with some salad or fresh wholemeal bread

Notes: You can vary the recipe by using different vegetables of your choice. Adjust the consistency of this dish to your liking by adjusting how much fluid you use.

Varying the cooking times of your vegetables to suit – Eg: some people prefer well cooked vegetables whilst others prefer crunchy vegetables.

Aduki Bean Salad

175 g aduki beans, (6oz), soaked for 3-4 hrs. or overnight
1 portion stock cube, vegetable
1 teaspoon lemon juice, finely grated zest and juice of 1 lemon
2 tablespoon white wine vinegar, (or red)
3 tablespoon tomato puree
1 medium onion(s), red, sliced fine
225 g artichoke hearts, (8oz), canned, drained and halved
225 g pepper, (8oz) roast red peppers in brine, drained
20 small tomato(s), baby plum, halved
185 g tuna, can, in brine or water, drained
1 portion spinach, generous handful of baby spinach leaves, lamb’s lettuce or mixed salad leaves
1 pinch salt
1 teaspoon pepper, freshly ground black
1 teaspoon parsley, freshly chopped

Rinse and drain aduki beans then put them into a saucepan. Cover with boiling water. Next, add stock cube then stir to dissolve. Simmer it for 30 – 45 mins., until tender.

Meanwhile, mix together the lemon zest, lemon juice, vinegar and tomato puree in a large salad bowl. Add red onion and artichokes. Tear up the peppers into strips, then add to your bowl with the tomatoes and stir gently.

Rinse the cooked aduki beans under cold running water to cool. Drain well. Add to salad bowl with the tuna and spinach, lamb’s lettuce or mixed leaves. Season with salt and black pepper. Serve, sprinkled with chopped parsley.