Wednesday, February 10, 2010

Aduki Bean Stew

 Aduki beans, a.k.a. adzuki beans, are rumored to be a magical weight loss food.  Adukis are one of the highest protein and lowest fat varieties of bean. They contain high levels of potassium and fiber, as well as B vitamins such as thiamin, niacin, and riboflavin, and minerals such as iron, zinc, and manganese.  Aduki beans promote regular bowel movements, are a good source of energy, and help lower cholesterol.

This recipe with aduki beans is some seriously healthy eats people!  If you want to lose weight it's the dish for you. Now I am not promising that you will think this is good enough to replace your favorite spagetti and meatballs, 'cause it's not going to.  But if you have done some recent damage to your girlish or boyish figure, go ahead and cook some of this up.  I personally think it tastes good and after eating it for 2 days, I hit a new low on my scale. Of course, I doubled both recipes so that I could have leftovers.

It is meant to be served over the Millet Mash that I posted about a few weeks ago.

Adapted from a recipe by Dr. Jillian McKeith

Aduki Bean Stew
2 cups = 4 WW points
Serves 4

1 can of aduki beans (drained and rinsed) available at Whole Foods
1 vegetable stock cube
1 onion, peeled and finely shopped
2 carrots, trimmed, peeled and thickly sliced
1 leek, washed, trimmed and finely sliced (or ½ bunch scallions chopped)
½ butternut squash, peeled, halved, deseeded and cut into chunky pieces (poke holes and microwave the squash for 4 minutes first—it makes this step A LOT easier)
½ tsp ground cumin
½ tsp turmeric powder
1 bunch kale, washed and rough chopped

Put 1 liter of fresh cold water into a soup/stock pot. Add the vegetable stock cube and bring to a boil. Lower the heat and add the onion, carrots, leek, butternut squash, cumin and turmeric and simmer for 15 minutes. Add the aduki beans and simmer for an additional 10 minutes. Add the kale and cook for a few minutes until just tender. Season with salt and pepper if you need to. Serve with millet mash.


Jessica said...

One more timesaver - you can get the butternut squash chunks already cut up at Trader Joe's. I use them all the time - roasted, carmelized, in soups etc. and they are terrific.

Wendy said...

Jessica--Thanks for the tip! If time is an issue the onions can also be purchased already diced.

I was buying the cut butternut squash at first because I had a really hard time cutting the squash and thought I was going to lose a finger. Then I started using so much of it and noticed how expensive it was compared to whole butternut squash. When I heard about the microwave method and tried it myself and found that it was so easy, I never bought it precut again.

Either way you slice it, butternut squash is awesome!

Sindy said...

this looks awesome - can't wait to try it!

Karen Hilsberg said...

wendy told me i will either love or hate this soup. i love it!! it is very tasty and all the vegetables are sweet and filling. thanks for another great recipe! i also found the tip about the butternut squash very is so much easier to cut once it is warmed up a bit!

Jayne said...

I made this stew this week, it's wonderful with the cauliflower millet mash. My stew isn't nearly as pretty as yours because I cooked it in the pressure cooker with dry aduki beans. It's much darker in color, but OH SO TASTY!

It certainly is filling and has been a wonderful treat with the freezing, cold weather we've been having here recently.

Wendy said...

So glad you liked it Jayne. It's the perfect thing to make in a pressure cooker!

madeleine badame said...

omg i love this 😻try it with frozen greens as another timesaver THANK YOU❤️

Anonymous said...

I love this recipe. I made it in the crock pot to save time. The flavors were deep-- absolutely delicious !
Thank you

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