Don't miss another issue…      Subscribe

Adzuki Bean Stew

 

A spicy and delicious stew made with adzuki beans, carrots, mushrooms and a dash of cayenne pepper.
406

Yield

6

servings

Prep

15

min

Cook

75

min

Ready

90

min

Trans-fat Free, Good source of fiber
 

Ingredients

4 ounces adzuki beans
soaked overnight
*
2 ounces butter
or margarine
1 medium onions
chopped
2 cloves garlic
crushed
1 pound leeks
trimmed, washed well and sliced
1 whole carrots
diced
*
8 ounces mushrooms
wiped and sliced
1 tablespoon paprika
sweet
1 pinch cayenne pepper
to taste
*
2 tablespoon whole-wheat flour
½ pint vegetable stock
*
1 tablespoon soy sauce, tamari
1 tablespoon tomato paste
1 pound tomatoes
chopped
1 x salt
to taste
*
1 x black pepper
to taste
*
1 x parsley leaves
chopped, to garnish
*
4 ounces whole-wheat flour
¼ teaspoon salt
1 ounce butter
or margarine
3 tablespoons parsley leaves
half if using dried
3 ounces water
or milk if preferred, or less as needed

Directions

Drain the beans and cover with fresh water. Bring to a boil & simmer until tender, about 35 minutes. Drain, reserving the liquid.

Heat butter or margarine in a large pot. Add the onion and cook until transparent. Add the garlic, leeks, carrot and mushrooms and cook gently for 4 to 5 minutes. Stir in the paprika, pepper and flour.

Add stock, soy sauce, tomato paste, tomatoes, salt and pepper. Bring to a boil, cover and simmer gently for 10 minutes. Stir in the beans and bring back to a boil.

Add the dumplings. Cover with a tight fitting lid & simmer for 20 to 25 minutes very gently to prevent burning. Sprinkle generously with parsley before serving.

FOR DUMPLINGS: Put the flour and salt into a bowl. Rub in margarine until it resembles fine breadcrumbs. Stir in parsley. Add just enough liquid to make a firm dough. Divide into 8 pieces and shape into dumplings.

Serves 4 to 6.

 

* not incl. in nutrient facts

Add review

 

 

Comments

Nutrition Facts

Serving Size 227g (8.0 oz)
Amount per Serving
Calories 22150% of calories from fat
 % Daily Value *
Total Fat 12g 19%
Saturated Fat 7g 37%
Trans Fat 0g
Cholesterol 30mg 10%
Sodium 345mg 14%
Total Carbohydrate 9g 9%
Dietary Fiber 5g 19%
Sugars g
Protein 9g
Vitamin A 59% Vitamin C 41%
Calcium 8% Iron 16%
* based on a 2,000 calorie diet How is this calculated?

 

The Healthy Recipe

Health and nutrition news that’s easy to digest…
Large variety of dried beans in burlap containers

Dried Beans - A Low-Cost and Healthy Addition to Your Diet

Preparing beans from scratch is one of the least expensive ways to stay full and healthy. Dr Maoshing Ni, in his article “The Healthy Benefits of Beans and Legumes,” states that...

More breaking news

 

Add Photo

Up to 1MB in size, .jpg format

 

Live Feed