Adzuki Beans

The incredible edibles: Adzuki Beans

These beans may be unfamiliar today, but you will rapidly want to get familiar with these spectacular benefit packed legumes, adzuki beans (also referred to as aduki beans) are a food to get to know NOW.

They’re fantastic little beans that stand out from those you’re probably used to. If you’ve already had adzuki beans, then you  are already familiar with their slightly rich and sweet flavor. Used in China where they’re commonly an ingredient in desserts due to their natural sweetness, although they can also be used in savory recipes too. Their ability to act as a natural sweetening agent in everything from pancakes to ice cream, is just a bonus it isn’t why they’re worthy of superfood status – these little beans are also packed with nutrition.

Check this out:

Adzuki Infograph

Protein Packed

Proetein is important. it builds muscle, fuels brain function, and keeps your metabolism running. If you’re looking for easy to digest protein, adzuki beans are a great bean to add to your diet. For every 1/4 cup, they pack 11 grams of protein! That’s more than two eggs and two tablespoons of chia seeds! These beans are proof that getting enough protein on a plant-based diet isn’t just possible, it’s easier than you think.


Potassium regulates your heartbeat, combats bloat, and lowers your blood pressure. All beans are a great source of potassium, with adzuki beans being one of the best. Adzuki beans provide you with a nice dose of potassium, equaling 660 milligrams per 1/4 cup to be exact.


Iron intake is important for healthy blood cell function, energy, maintaining your weight and fighting anemia. Adzuki beans are a great source of plant-based iron, coming in at 15 percent of your daily needs in just 1/4 cup. Don’t ignore beans, legumes, and seeds when it comes to taking care of your body. They pack lots of iron in very small servings. Leafy greens and spirulina are also a good source, so don’t leave those out either.

Easy to Digest

Finally! We have a bean that’s super easy to digest (just like chickpeas). Adzuki beans are popular with those who have sensitive bellies that can’t digest other beans such as kidney and pinto beans, which contain starches and more phytic acid, that are harder for the body to break down. For new plant-based eaters adjusting to the higher consumption of fiber-rich foods, eating beans and legumes that are easier for the body to digest can be a lifesaver. Adzuki beans are well-known for their high digestibility factor, and often recommended to those that don’t tolerate other beans.


The super nutrient you’re probably familiar with by now, magnesium does everything from regulate your heartbeat, to control your blood sugar, and even keep you regular and help you sleep. Eating magnesium-rich foods like adzuki beans can also help combat fatigue and ward off stress. Since plants are packed with magnesium and animal foods have little to none, getting enough on a plant-powered diet is hardly challenging. Adzuki beans contain 20 percent of your daily magnesium needs in just 1/4 cup.


Fiber is another super nutrient to get more of in your diet. It helps ensure your cholesterol levels stay healthy, fills you up, slows down your blood sugar to protect against diabetes, and yes, also keeps you regular. A plant-based diet packed with fiber has almost limitless benefits. Adzuki beans like all other beans and legumes, pack a nice dose of fiber coming in around 16 grams per 1/4 cup! That’s over half the daily recommended amounts (30 grams) in just one small tiny serving.

Weight Loss

All beans and legumes can help you lose weight when you replace meat and other animal proteins in your diet with them. Adzuki beans are one of the best, according to Dr. Andrew Weil, who says their low calorie, high fiber, fat-free status, and overall low net carbohydrate content, gives them a leg up above some of the other types of beans and legumes that contain more starch and sugar. Unlike other beans, adzuki beans have no sugar per serving.

Other Benefits:

  • Heart Health
    Adzuki beans are an excellent source of soluble fiber, which helps to keep cholesterol levels in a healthy range. Lower cholesterol is associated with a lower risk of heart disease. They also contain folate, potassium, and magnesium, all of which are essential for a healthy heart.Digestive Health
    The fiber in adzuki beans helps to keep the digestive system running smoothly, prevents constipation and may help to prevent colon cancer.Diabetes Prevention
    Maintaining healthy blood sugar levels also help to prevent and treat diabetes. Being diagnosed with diabetes means that your body cannot keep blood sugar levels in balance – the fiber and nutrients in beans helps to keep them at normal levels.Weight Loss
    The fiber in adzuki beans fills your stomach and keeps you feeling satiated longer. They are also high in protein which helps to keep blood sugar levels low and which, in turn, may help to keep weight off.B Vitamins
    Adzuki beans are a good way to get B vitamins, including B6, B2, B1, B3, and folic acid.Liver Detox
    Just a quarter cup of adzuki beans contains 100% of the recommended daily intake of molybdenum, a trace mineral that produces the enzyme sulfite oxidase which is crucial for liver detoxification.Trace Minerals
    In addition to being a great source of the trace mineral molybdenum, they also contain good amounts of copper, zinc, and manganese.

How to Use Them:

To cook them: First, soak 1-2 hours. Drain, and rinse in cold water. Bring some water to a boil on the stove and add the beans. Boil and reduce to a simmer. Put the lid on tilted with just enough space for some steam to vent. Let them cook for an hour or just until tender with a fork. You can also eliminate the soaking time and try the slow cooker trick instead.

One you’ve got a batch prepared (or you bought them canned), use these magical beans in vegan chili, in veggie burgers, mash them into hummus to add a sweet and nutty flavor, use them in place of chickpeas since their flavor is similar, use them to make desserts that hide beans, or top your salads, quinoa, or rice with them. (They go great with wild rice, by the way.) Oprah even likes them in pancakes!

  Here are some of our favorite recipes from across the web.

Adzuki Brownies

Adzuki Brownies

Time To make:1 hr 50 mins

Time to make: 25 minutes

Adzuki Vegan Burger

Adzuki Vegan Bean burger

Time to make: 50 min

Lead Image Source: Google Images

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