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Legumes, and therefore also beans, are always welcome on our tables, especially in recent years in which, primarily for environmental reasons, we are asked to limit the consumption of meat and to adopt an almost vegetarian diet. In order not to give up proteins, legumes are perfect. It is therefore time to explore the many varieties, discovering those like i azuki beans, with their properties and their recipes. In addition to all the benefits associated with being a legume, in this case we have a strong detoxifying power.
Azuki beans: characteristics
Small compared to others similar, these beans have a very particular color, red, dark red, which allows us to recognize them rather quickly. They are a legume known for some time but that does not belong to our tradition, it is necessary to learn to know it. They have the shape of a kidney and it happens that the kidneys are particularly good for them. For our health, a precise dose is recommended: 25 grams of azuki beans per day.
Azuki beans: properties
The main benefit of these beans, the one that makes them prefer them to others and that many nutritionists recommend them, is that related to the kidneys. Azuki are able to stimulate kidney activity, which means that they are perfect for all those who have diuresis problems and need a regular process of eliminating waste and toxins. At the same time, i azuki beans they stimulate the production of a hepatic enzyme that is very important for our body, so they ensure the correct functioning of the excretory organs.
For the rest they are very rich in fibers, excellent for our intestine and also to ensure the disposal of waste substances, but not only. The mineral salts most present are potassium, a diuretic, and molybdenum, not easy to find at the table but important for the liver because it facilitates the secretion of the enzyme sulphite oxidase, which is also useful for detoxifying us.
Azuki beans: recipes
Before sautéing with i azuki beans, let's learn more about how to prepare and cook them so that they do not lose their beneficial power, for our kidneys and for the rest of our body. There is a trick that does not require us to eat them every day, while still taking advantage of theirs detoxifying power. Do you want to know him? They are cooked once in a while, perhaps once a week, keeping the cooking water to drink a glass about 4 times a week, at room temperature. Of course eating a portion is better but before they get out of our eyes, don't overdo it!
A delicious recipe with which to serve them is the one that sees them mixed with spelled.
For 4 people serve
- 240 g of wholemeal spelled
- 100 g of dried azuki beans
- 1 red onion
- turmeric powder, mustard
- 1 lemon
- a bunch of fresh mint
- extra virgin olive oil, salt and pepper to taste
Let's soak i beans throughout the night, then in the morning or as soon as possible, move them to a pot always covered with water, to cook them over low heat, slowly, for about half an hour. Adjust salt and pepper, let everything cool and then drain.
In another pan, prepare the spelled with a little salt and turmeric, let it boil just enough, so that it maintains its consistency. To flavor what will be our dish, let's prepare one flavorful vinaigrette with 4 tablespoons of olive oil, a teaspoon of mustard, the juice of one lemon, salt and pepper.
When the spelled is ready, we can cool it and enrich it with the beans, mix and then add some sliced onion and some mint leaf. We add the vinaigrette and refrigerate for a couple of hours before serving with some fresh mint leaves that decorate.
There are several variations of this dish, for example with rice instead of spelled, or quinoa, but also other ways of eating azuki beans. For example, they are a good ingredient when we prepare soups or salads, thanks to their sweet taste they can also be used for jams.
If we want to stay salty we can combine them with potatoes, so.
- 300 g of Azuki beans
- 1 medium potato
- 1 onion
- 1 carrot
- 1 sprig of rosemary
- oil, salt, pepper and croutons
To prepare the azuki beans, soaking them is inevitable because they have a robust skin and are small in size, so the ratio between external surface and mass is particularly high. 6 hours are enough, but if used dry at least 12 hours, a whole night
The next morning we can cook them over low heat for at least an hour, in the meantime, cut the onions into very thin slices and chop the carrots, peel the potatoes. We take all the vegetables and stew them with oil, including potatoes and wait for the beans to be ready, then drain them and add them to the vegetables. We take a third of the soup and put it to blend, then add it back to the soup and before it cools, we serve it at the table with rosemary and croutons.
To buy them, in Italy, we can turn to shops in organic food or to those supermarkets that have dedicated departments. In order not to go to the desperate search, you can get them directly on Amazon by clicking here.