On my last visit to Indian store I picked up a packet of small red beans called Red Chori. I had never seen or heard of them before so did a quick google search to find that they are a nutritional powerhouse.
These are also called Adzuki beans and are quite popular in Japanese and Chinese cultures. Like other beans Adzuki is high in nutritional value – rich in protein, fiber and folic acid. 100 grams of cooked beans contains about 28 grams of carbs, 8 grams of fiber, 8 grams of protein and less than 1 gram of fat. Carrying about 1.3 calories per gram, Adzuki beans make a low-energy-dense food, meaning they are a dieters delight!
In addition they pack good amounts of Potassium, Iron, Phosphorus, Copper, Folate and Manganese and are very low in Saturated Fat, Cholesterol and Sodium. While having a high protein content, Adzuki beans do not contain all of the essential amino acids, making them an incomplete source of protein. It is therefore required to supplement your diet with other protein rich foods.
Having no previous knowledge of how to cook Adzuki bean, I looked for an easy recipe and came across a Japanese bean salad which I modified to suit my Indian palate. Here is the salad recipe I tried:
1/2 cup dried red chori beans
1/4 cup finely chopped spinach
1 teaspoon olive oil
1/4 cup finely chopped coriander leaves
1 tablespoon vinegar
1 pinch crushed red chilly flakes
1 tablespoon lime juice
2 carrots, thinly grated
Salt to taste
* 1/2 cup chopped green onion (Optional)
* 1/2 teaspoon grated ginger (Optional)
*1/2 teaspoon grated garlic (Optional)
Soak beans in water for about 8 hours. Drain them and pressure cook with fresh water and a teaspoon of salt. Turn the gas off after 1 whistle. Drain and set aside to let cool completely.
Combine all other ingredients and gently toss with cool beans to make a salad.