To bean or not to bean, that is the question. We say, “Bean me up!” Excellent sources of protein and fiber, nutrient-loaded legumes are also low in fat and sodium and have no cholesterol. But instead of going with the old standards of garbanzo, black or kidney, set your taste buds on a variety you may not have tried yet. Adzuki beans, also called lal chori dal, are small red beans that boast 11 grams of protein and are packed with potassium, iron and magnesium. Taste their rich, nutty flavor in this simple, comforting recipe, perfect when you need a warming meal.
Serves 4 – 8
Ingredients
2 cups Bob’s Red Mill Adzuki Beans, sorted and rinsed
6 cups water
2 Tbsp. oil
1 medium yellow onion, diced
1 medium jalapeno, minced
2 Tbsp. minced garlic
1 Tbsp. minced fresh ginger
1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. salt
½ tsp. ground cinnamon
½ tsp. ground cardamom
2 medium tomatoes, chopped
Plain yogurt, to serve
Cilantro, chopped, to garnish
Directions
- In a pot, add water adzuki beans, cover and bring to a boil. Simmer on medium-low heat for about 60 minutes until beans are tender. When done, drain and reserve water.
- In a separate, clean pot over medium-high heat, add oil. Sauté onion for about 5 minutes, until onion is soft. Add jalapeno, garlic and ginger to pot and cook for another minute, then add spices. Cook for about 1-2 minutes. Mix in tomatoes and beans. Add reserved water to reach your desired consistency.
- To serve, top with a dollop of yogurt and garnish with cilantro.
Notes:
- For a creamier version, puree a portion of the cooked beans in a food processor or mash with a fork and add to pot along with remaining whole beans and tomatoes.
- If desired, serve with bread such as naan, pita or French and white or basmati brown rice.