Making Carbs Count, Carbohydrate counting for diabetes

KITLIVING

MAKING CARBS COUNT

Recipe overleaf

Sweet and savoury

Versatile adzuki beans are great for

packing in the protein in a veggie soup,

adding texture and flavour to salads and

simply delicious in hearty stews, curries

and casseroles. They are also a great

alternative to mashed potato and even

mashed to make a dip in a similar way

as hummus - perfect as a snack with

crudités.

Many East Asian cultures process

adzuki beans into a red bean paste

(boiled with sugar) and used as a tasty

filling or topping for sweet dishes such as

waffles, pastries, buns and biscuits.

The beans can also be ground into

a gluten-free flour alternative to use in

baking and cooking, available in most

health food shops. However, even

soaked or ready to eat, you can also add

to cake mixtures for deliciously soft - and

nutritious! - brownies and tray bakes.

Be Prepared

There are several ways you can prepare

adzuki beans:

Soak - Dried adzuki beans need to

be soaked and cooked thoroughly before

you can enjoy them:

• Rinse your beans then place in a

bowl and cover with several inches of

water.

• After around eight hours, give them

another rinse. You'll see they've expanded

and ready to cook. Any you don't use,

store in the fridge the next few days

• Add the beans to water, bring to

the boil and simmer until tender (usually

45-60 minutes). Drain and rinse and enjoy

in your dish.

Sprout - Most beans and seeds can

be sprouted, which can help with further

digestion and maximise nutrition. Adzuki

beans are pretty easy to sprout and go

great in soups and salads.

• Soak 1 cup of beans in cool water

for around 8-12 hours then drain, rinse

thoroughly and drain again. (Rinse and

drain with cool water every 8 hours or so).

• Store in a sprouter jar out of direct

sunlight.

• After around two or three days, you

can harvest your crop - when most of the

beans have short roots. You can keep in

the fridge for up to seven days, but rinse

every day to stay fresh.

Ready to eat - For convenience, you

can buy canned adzuki beans, so the

soaking process has already been done

for you - phew! But try to avoid varieties in

water mixed with added salt and sugars.

Sources include: healtline,

bbcgoodfood, alldayidreamaboutfood,

iamtarrydonaldson and countryfile.

128 calories; 7.5g of protein (16%); 25g

of carbs and 7.3g fibre (28%) Iron 11%

and Magnesium 13%.

NUTRITION

Per 100g cooked

red adzuki beans

All percentages shown in the nutritional

columns are the % of Recommended Daily

Amount (RDA) contained in a 100ml serving.

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