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Red Adzuki Beans
Legumes
Nutri-ScoreA

Red Adzuki Beans

Vigna angularis

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Red Adzuki Beans provides 128 kcal, 7.5g of protein, 25.8g of carbohydrates, and 7.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Red adzuki beans are small, reddish-brown legumes known for their sweet flavor and high nutritional value. They are rich in protein, fiber, and essential minerals, making them a popular choice in various cuisines.

Also known as:
AdzukiRed Beans
Scientific NameVigna angularis
Region of OriginChina
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories128 kcal
Water
10.2%
Fiber7.3g
Total33.5g
Protein
7.5g(22%)
Fats
0.2g(1%)
Carbohydrates
25.8g(77%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.2 mg (15%)
Folate130 mcg (33%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.5 mg (14%)
Magnesium60 mg (15%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein, red adzuki beans provide essential amino acids necessary for muscle repair and growth.
✓High fiber content aids in digestion and helps maintain healthy blood sugar levels.
✓Packed with antioxidants, they may help reduce inflammation and lower the risk of chronic diseases.
✓Low in fat and calories, they are an excellent choice for weight management and heart health.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Raw or undercooked adzuki beans contain toxins that can cause nausea; always cook thoroughly.

How to Prepare & Consume

Soak overnight and cook thoroughly to enhance digestibility and nutrient absorption. They can be used in soups, stews, or as a filling in various dishes.

Smart Selection & Storage

How to Select

Choose adzuki beans that are shiny and free from cracks or blemishes. Look for beans that are uniform in color.

How to Store

Store dried adzuki beans in an airtight container in a cool, dark place. Cooked beans should be refrigerated and consumed within 5 days.

Myths vs Realities

MythAdzuki beans are only used in Asian cuisine.
RealityWhile popular in Asian dishes, adzuki beans can be incorporated into various global recipes.
MythAll beans are the same nutritionally.
RealityDifferent beans have unique nutritional profiles; adzuki beans are particularly high in fiber and low in fat.
MythYou can eat adzuki beans raw.
RealityRaw adzuki beans contain toxins and must be cooked to be safe for consumption.

Healthy Recipes

Adzuki Bean Salad with Citrus Vinaigrette

A refreshing salad combining red adzuki beans with crisp vegetables and a zesty citrus vinaigrette for a nutrient-packed meal.

Ingredients
  • 1 cup cooked red adzuki beans
  • 1 cup diced cucumber
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon orange juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked adzuki beans, cucumber, cherry tomatoes, red onion, and parsley.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, orange juice, salt, and pepper.
  3. 3. Pour the vinaigrette over the salad, toss gently, and serve chilled.

Spicy Adzuki Bean and Quinoa Bowl

A hearty bowl featuring red adzuki beans, quinoa, and a blend of spices, perfect for a filling and healthy meal.

Ingredients
  • 1 cup cooked red adzuki beans
  • 1 cup cooked quinoa
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cayenne pepper
  • 1/2 cup diced bell peppers
  • 1/2 avocado, sliced
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, combine cooked adzuki beans, quinoa, cumin, smoked paprika, and cayenne pepper over medium heat.
  2. 2. Add diced bell peppers and cook until heated through.
  3. 3. Serve in a bowl topped with avocado slices and fresh cilantro.

Adzuki Bean and Sweet Potato Curry

A warming curry that combines red adzuki beans and sweet potatoes in a fragrant coconut milk sauce, perfect for a cozy dinner.

Ingredients
  • 1 cup cooked red adzuki beans
  • 1 medium sweet potato, diced
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion, garlic, and ginger until fragrant.
  2. 2. Add diced sweet potato, coconut milk, curry powder, and salt; simmer until sweet potatoes are tender.
  3. 3. Stir in cooked adzuki beans and heat through before serving.

Adzuki Bean Burgers with Avocado Cream

Delicious plant-based burgers made with red adzuki beans and served with a creamy avocado sauce for a healthy twist.

Ingredients
  • 1 cup cooked red adzuki beans
  • 1/2 cup breadcrumbs
  • 1/4 cup chopped onion
  • 1 clove garlic, minced
  • 1 teaspoon cumin
  • 1 avocado
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mash adzuki beans and mix in breadcrumbs, onion, garlic, cumin, salt, and pepper.
  2. 2. Form into patties and cook on a skillet until golden brown on both sides.
  3. 3. Blend avocado with lime juice, salt, and pepper to create the cream, then serve on the burgers.

Adzuki Bean and Vegetable Stir-Fry

A vibrant stir-fry featuring red adzuki beans and a medley of colorful vegetables, tossed in a light soy sauce.

Ingredients
  • 1 cup cooked red adzuki beans
  • 1 cup mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Heat sesame oil in a pan over medium heat, add ginger and mixed vegetables, and stir-fry until tender.
  2. 2. Add cooked adzuki beans and soy sauce, stirring to combine.
  3. 3. Sprinkle with sesame seeds before serving.

Adzuki Bean and Spinach Soup

A nourishing soup that combines red adzuki beans with spinach and spices for a comforting and healthy dish.

Ingredients
  • 1 cup cooked red adzuki beans
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until soft.
  2. 2. Add vegetable broth, cooked adzuki beans, thyme, salt, and pepper; bring to a boil.
  3. 3. Stir in spinach and simmer until wilted, then serve warm.

Adzuki Bean Tacos with Mango Salsa

Flavorful tacos filled with red adzuki beans and topped with a fresh mango salsa for a delightful meal.

Ingredients
  • 1 cup cooked red adzuki beans
  • 4 small corn tortillas
  • 1 mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • 1 lime, juiced
  • Fresh cilantro for garnish
Instructions
  1. 1. In a bowl, combine mango, red onion, jalapeño, lime juice, and cilantro to make the salsa.
  2. 2. Warm the corn tortillas and fill each with cooked adzuki beans.
  3. 3. Top with mango salsa and serve immediately.

Adzuki Bean and Brown Rice Casserole

A wholesome casserole featuring red adzuki beans and brown rice, baked with a layer of cheese for a comforting dish.

Ingredients
  • 1 cup cooked red adzuki beans
  • 1 cup cooked brown rice
  • 1 cup shredded cheese (optional)
  • 1 cup diced tomatoes
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a baking dish, combine cooked adzuki beans, brown rice, diced tomatoes, oregano, salt, and pepper.
  3. 3. Top with cheese if desired, then bake for 20-25 minutes until heated through.

Adzuki Bean and Kale Wraps

Healthy wraps filled with red adzuki beans, kale, and a tangy dressing, perfect for a nutritious lunch or snack.

Ingredients
  • 1 cup cooked red adzuki beans
  • 4 large kale leaves
  • 1/4 cup tahini
  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix tahini, lemon juice, water, salt, and pepper to create a dressing.
  2. 2. Spread the dressing over the kale leaves and layer with cooked adzuki beans.
  3. 3. Roll the leaves tightly and slice in half to serve.

Adzuki Bean Chocolate Brownies

Decadent brownies made with red adzuki beans for a healthy twist on a classic dessert, rich in fiber and protein.

Ingredients
  • 1 cup cooked red adzuki beans
  • 1/2 cup cocoa powder
  • 1/2 cup honey or maple syrup
  • 1/4 cup almond butter
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking powder
  • Pinch of salt
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking pan with parchment paper.
  2. 2. In a blender, combine cooked adzuki beans, cocoa powder, honey, almond butter, vanilla extract, baking powder, and salt; blend until smooth.
  3. 3. Pour the mixture into the prepared pan and bake for 20-25 minutes, then cool before slicing.

Frequently Asked Questions (FAQ)

What are the health benefits of adzuki beans?

Adzuki beans are high in protein and fiber, which can aid in digestion and help maintain a healthy weight.

How should I cook adzuki beans?

Soak them overnight, then boil for about 45 minutes until tender.

Can adzuki beans be eaten raw?

No, they must be cooked to eliminate toxins present in raw beans.

Are adzuki beans gluten-free?

Yes, adzuki beans are naturally gluten-free and safe for those with gluten intolerance.

How do adzuki beans compare to other beans nutritionally?

They are lower in calories and higher in fiber compared to many other beans, making them a healthy choice.

Can I use adzuki beans in desserts?

Yes, they are often used in Asian desserts, such as red bean paste.

How long do cooked adzuki beans last in the fridge?

Cooked adzuki beans can be stored in the refrigerator for up to 5 days.

What is the glycemic index of adzuki beans?

Adzuki beans have a low glycemic index of 25, making them suitable for blood sugar management.

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Comparisons
Red Adzuki Beans vs Acutifolius Bean Red Adzuki Beans vs Adzuki Bean Red Adzuki Beans vs Adzuki Bean
Nutrients
Protein in Red Adzuki Beans Calories in Red Adzuki Beans Vitamin-c in Red Adzuki Beans Magnesium in Red Adzuki Beans
Featured Guides
Health Benefits of Red Adzuki Beans Healthy Recipes with Red Adzuki Beans
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico