When it comes to wholesome plant-based foods that offer ample nutrition and are also high in protein, legumes undoubtedly feature as one of the best options. While rajma or kidney beans and chana i.e. garbanzo beans/chickpeas are well-known varieties in all parts of India, another nutritious food in this category is adzuki beans, commonly called “Lal Chori” in Gujarati, “Ravaan”, “Chowri” in Punjabi, “Lal Chavali” in Marathi and “Lal Mung”, “Red Mung”, “Red Chori”, Lal Faliyaan” in Hindi.
Also Read: Rajma /Kidney Beans: 5 Incredible Reasons To Add Them To Your Daily Diet
Having its origins in Japan, adzuki beans, otherwise termed azuki beans, aduki beans, or red mung beans, red beans is widely cultivated in Asian countries of China, Taiwan, South Korea, Thailand, and India, as well as being commercially propagated in the U.S, Australia, New Zealand, Africa and South America. With a mildly nutty, sweet taste, and firm and chewy texture, adzuki beans are generally small, rounded red-coloured beans with a white ridge along on side, but are also available in several other varieties such as brown, black, green, yellow, white as well as mottled variants. Comprising umpteen essential nutrients such as proteins, healthy unsaturated fats, and dietary fibres, as well as being packed with vitamins and minerals, adzuki beans are nothing short of a tasty and healthy superfood.
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The Adzuki Bean Plant:
Scientifically designated as Vigna angularis and belonging to the botanical family Fabaceae, adzuki beans thrive in the warm Asian regions of China, Japan, South Korea, Taiwan, Thailand, as well as in Punjab, Rajasthan, Gujarat, and Maharashtra in India. Moreover, owing to the abundant nutritional content and excellent health benefits, these tiny pods are also cultivated in warmer parts of the USA, Australia, New Zealand, Africa and South America.
The adzuki bean plant is an annual herb that is bushy, and erect and grows up to a height of 30 – 90 cm. The green stems hold lush ovate leaves arranged alternately along the petiole. These plants sprout vivid yellow flowers that bud into smooth cylindrical pods i.e. fruits. These pods house the seeds within, which are edible, oval in shape, being mostly red in colour or at times, other shades of black, brown, white, green, mottled.
Thanks to their rich nutrition profile, adzuki beans are widely consumed in Japanese cuisine, as well as in other Asian culinary fares in China, Thailand, Korea, and India. They are usually sprouted and eaten boiled alongside rice, mashed into a paste, cooked in sugar syrup as a sweet porridge, made into a flavourful curry/dal with spices and even incorporated into desserts like pastries, pies, ice creams, waffles, biscuits as a yummy topping.
Adzuki Beans Nutrition:
The nutritional value in a 100-gram serving of adzuki beans, according to the Food And Nutrient Database of the USDA (United States Department Of Agriculture), is as follows:
Energy 128 calories
Water 66 g
Carbohydrates 24.8 g
Dietary fiber 7.3 g
Fat 0.1 g
Protein 7.5 g
Thiamine (B1) 0.12 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.72 mg
Pantothenic acid (B5) 0.43 mg
Vitamin B6 0.1 mg
Folate (B9) 121 μg
Calcium 28 mg
Copper 0.3 mg
Iron 2 mg
Magnesium 52 mg
Manganese 0.57 mg
Phosphorus 168 mg
Potassium 532 mg
Selenium 1.2 μg
Sodium 8 mg
Zinc 1.8 mg
Adzuki beans possess a wealth of nutrients, including proteins, dietary fibres, and carbohydrates, and are low in fats, and sodium, which aids in weight loss and heart health. Moreover, they possess key B vitamins and minerals like calcium, magnesium, zinc, and potassium, that enhance metabolism, digestion, bone strength, skin wellness and regulate blood pressure. In addition, adzuki beans house a treasure trove of antioxidants like polyphenols, anthocyanins, flavonoids, saponins and tannins that showcase useful anti-inflammatory, antimicrobial and antidiabetic properties, for enhanced overall health.
Adzuki Beans Health Benefits:
Rich in Proteins
Adzuki beans are composed of certain key amino acids, making it a unique plant-based source of high-quality proteins. It offers methionine, a sulphur-based amino acid to revive skin and hair health, valine and isoleucine which repair injured muscle tissues and threonine, to enable proper formation of teeth and enamel.
Ideal For Gluten-Free Diet
A significant number of young adults and older people tend to develop an intolerance towards the gluten proteins in cereals like wheat, which, unfortunately, is a regular ingredient in Indian dishes. Adzuki beans being organically gluten-free can easily be substituted for wheat, to prepare chapathis, dosas and sweets or mithais, and are often recommended for patients with celiac disease.
Fortifies Bone Density
Adzuki beans, being a fantastic source of natural calcium, strengthen bones and joints. It also restores optimum bone density in older people, assisting in alleviating osteoporosis symptoms. Eating measured servings of adzuki beans as part of the daily diet augments bone health, while steering clear of gastrointestinal and kidney disorders.
Controls Blood Sugar Levels
Adzuki beans comprise a plethora of isoflavones, phytates, tannins, and polyphenols – plant chemicals that slow down the digestion process. This lowers high blood sugar in those with diabetes mellitus. Also, owing to their low digestibility and rich fiber content, adzuki beans help in accelerating weight loss and managing other lifestyle diseases like diabetes and obesity.
Treats Anemia
Iron deficiency anaemia affects countless Indian men, women and children every year, leading to excessive fatigue and low productivity levels. Adzuki beans are a powerhouse of iron, serving as a boon for people who experience low haemoglobin levels inthe blood, thus effectively treating anaemia.
Also Read: Anemia: Causes, Symptoms And Treatment
Boosts Nervous System Function
Eating adzuki beans in small portions daily assists in enhancing nerve impulse conduction, activating memory centres in the brain and relaxing the mind, due to elevated levels of the amino acid tryptophan. As the tryptophan brings about an equilibrium in the levels of serotonin – a neurotransmitter, these tiny beans help in treating anxiety and insomnia, by maintaining good moods and promoting sound sleep.
Augments Heart Health
Adzuki beans are low in cholesterol and sodium, so recipes made with the beans and flour can safely be consumed by those with heart ailments. Furthermore, the abundance of dietary fibers and vitamin B3 or niacin helps to enhance good HDL levels and diminish bad LDL levels. This averts plaque and fatty deposits in heart vessels, easing cardiac muscle function and improving heart health.
Nurtures Healthy Pregnancy
Adzuki beans confer massive benefits for the health of pregnant and lactating women. Due to the immense iron and calcium content in these legumes, it is ideal to stimulate milk production and balance hormonal activities in expecting women and young mothers.
Treats Irritable Bowel Syndrome
IBS refers to irritable bowel syndrome, a commonly occurring intestinal disorder that causes unbearable pain along with abnormal bowel movements, diarrhea, flatulence and constipation. Adzuki is blessed with the goodness of dietary fibers, with quantities higher than many other kinds of cereal such as wheat, barley and oats. Eating foods with increased fiber content positively influences bowel movement, regulating faecal bulk and promoting optimal passage of food and other materials within the intestines.
Lowers High Blood Pressure
Being rich in dietary fibers, adzuki flushes out toxins from improperly processed foods and hence circumvents them from getting clogged in blood vessels namely arteries, veins and capillaries. The unobstructed transport of blood and nutrients to and from the heart is thus facilitated, lowering high blood pressure i.e. hypertension.
Remedies Liver Dysfunction
Adzuki beans are heaped with antioxidants, which provide for the prompt removal of harmful free radicals from the system, especially in the liver and gallbladder. In this manner, a balance between the bodily tridoshic states is attained wherein all unwanted fatty accumulations are wiped out of the body, ensuring healthy liver function.
Ameliorates Depression Symptoms
Comprising neurotransmitter-regulating properties, adzuki beans efficiently boost the positive state of mind and suppress lethargy. This works wonders in uplifting moods, sharpening the intellect and rehabilitating the brain from depression symptoms.
Benefits Of Adzuki Beans For Skin And Hair:
Aside from being a panacea for practically every illness bothering the internal organs in the body, the finely ground flour of adzuki also enhances the external appearance by revitalizing skin and strengthening hair. This is chiefly owing to its amazingly high amino acid content and potent antioxidants. Moreover, the slightly coarse attribute of adzuki bean flour makes it a wonderful exfoliating agent, that completely removes dead cells from the face, body and scalp, apart from providing a refreshing look and radiant glow to skin and hair.
Slow Down Skin Aging
The seed coat of adzuki beans is composed of phenolic acids and flavonoids - two classes of antioxidants that are excellent free radical terminators. This promotes new skin cell formation, concealing fine lines and wrinkles. In addition, the vast reserves of amino acids in adzuki help boost collagen, maintaining suppleness and smoothness of skin.
Cures Hyperpigmentation
Adzuki flour paste with some milk and honey or other natural infusions is a superb solution to get rid of sun tan, UV ray damage and irregular skin complexion, due to the skin-tightening, protective and rejuvenating traits of the beans.
Reduces Acne And Boils
Adzuki beans are imbued with saponins that possess cleansing properties and tannins, which are plant compounds with anti-inflammatory qualities. Thus, it aids in decreasing acne, pimples and boils, besides brushing away dark spots, dirt, dead cells and scars.
Prevents Hair Fall
Consisting of formative amino acids such as methionine and lysine, applying adzuki bean flour as a paste on hair and scalp enriches hair growth and renews the texture of tresses. This controls hair fall and averts premature greying and balding.
Anti-Dandruff Solution
Adzuki possesses innumerable essential amino acids and carotenoids that confer useful hair growth and anti-microbial characteristics, when applied as an herbal paste to dandruff-prone scalp. It soothes the hair roots or follicles, thereby repairing damaged scalp as well as dry and brittle hair, besides guaranteeing relief from dandruff and incessant itching.
Also Read: Homemade Hair Masks To Beat Dandruff
Adzuki Beans Recipes:
Lal Chori Curry
Ingredients:
1 cup adzuki beans/lal chori
2 tbsp oil
1 tsp cumin seeds
1 tsp grated ginger garlic
1 large onion, chopped finely
1 tomato, chopped
1/2 tsp turmeric powder
1/2 tsp garam masala
1/4 tsp red chilli powder
A bunch of coriander leaves
Method:
Soak adzuki beans/lal chori in enough water overnight or for at least 2 hours.
Pressure cook it with a cup of water or it can be cooked in any saucepan with la id.
Heat oil in a pan on medium. Add cumin seeds to crackle up then add grated ginger garlic. Saute for a minute till the raw aroma goes off.
Add chopped onions and saute for about 3-4 minutes or till they are cooked and change colour to golden brown.
Add tomatoes and cook for 2 minutes to soften them. Then add turmeric powder, red chilli powder and garam masala.
Cook the masala for 1-2 minutes by stirring continuously.
Add cowpeas in the masala along with water in which it is cooked. Mix it to combine with masala.
Add chopped coriander leaves and mix. Add water if required to adjust consistency.
Let it simmer on low heat for 8- 10 minutes. To thicken it mash the chori a little bit. Then switch off the gas.
Serve the lal chori curry hot as a side for roti, phulka or naan.
Nutrition:
Adzuki beans supply ample protein for strong muscles and dietary fibres for satiating appetite and controlling untimely cravings. Onions provide antioxidants to prevent cancer, tomatoes are rich in vitamin C for immunity and coriander leaves contain alkaloid phytonutrients to enhance liver functions.
Adzuki Beans Hummus
Ingredients:
2 cups boiled adzuki beans
3 tbsp tahini sauce
1/2 tsp coriander powder
1 tsp ground cumin
1/2 tsp dried oregano
1 small clove garlic
1/2 tsp salt
1/2 tsp lemon juice
1/4 cup olive oil
Method:
In a medium bowl, combine the garlic and lemon juice. Let the mixture rest for 10 minutes, to give the garlic time to infuse the lemon juice with flavor.
Pour the mixture through a fine-mesh sieve into another medium bowl.
Add the tahini, salt and cumin to the bowl. Whisk until the mixture is thoroughly blended.
Add some water and whisk well after until it is smooth.
Serve this delicious adzuki beans hummus as a dip for fresh vegetables or as a side for salads.
Nutrition:
Adzuki beans are rich in calcium, and magnesium for fortified bones and joints. Lemon juice detoxifies the system while olive oil is high in healthy fats for heart wellness.
Side Effects Of Adzuki Beans:
Adzuki beans can be safely consumed by normal healthy individuals as well as diabetics and people with heart problems in small portions regularly. However, owing to their high fibre content, ingesting high amounts of adzuki beans presents problems of excessive gas and flatulence, as well as health issues in the digestive tract, liver and kidneys owing to surplus fibre and protein intake.
It is hence advised to eat adzuki beans in measured quantities as part of the daily diet, to avoid gastrointestinal discomfort.
Frequently Asked Questions
Are Adzuki Beans The Healthiest?
Adzuki beans are considered one of the healthiest legumes due to their impressive nutrient profile. They are rich in protein, dietary fiber, vitamins (like B vitamins), and minerals (such as iron, magnesium, and potassium). They are also low in fat and contain antioxidants, which support heart health, weight management, and digestion. However, the term "healthiest" depends on individual dietary needs and preferences, as other beans like lentils, chickpeas, or black beans also offer significant health benefits.
What Are The Disadvantages Of Adzuki Beans?
Adzuki beans are highly nutritious, however, when consumed in excess amounts they may have a few disadvantages:
Like most legumes, they contain oligosaccharides that can cause digestive discomfort in some people. Soaking and cooking them thoroughly can reduce this issue.
Rarely, some individuals might have an allergy to adzuki beans.
Adzuki beans contain oxalates, which can contribute to kidney stone formation in susceptible individuals.
Are Adzuki Beans Good For Kidneys?
Yes, adzuki beans are good for kidneys when consumed in moderation. They are a low-fat, low-sodium, and high-fiber food, which supports kidney health by reducing the burden on the kidneys. Their potassium and magnesium content can help regulate blood pressure, benefiting overall kidney function. However, people with kidney disease or on a low-potassium diet should consult a healthcare provider before consuming them.
What Is The Indian Name For Adzuki Beans?
In India, adzuki beans are often referred to as "chori" or "red chawli" in Hindi and other regional languages. They are less commonly used compared to other legumes but can be found in select Indian markets or speciality stores.
Conclusion:
Adzuki beans, also called red beans/lal chori, are a highly nutritious legume, loaded with proteins, fibres, vitamins, minerals and antioxidants that confer astounding merits for overall health. From strengthening bones and joints to supporting a gluten-free diet and rejuvenating skin texture, these legumes are a blessing for optimal well-being. Consume adzuki beans in moderate amounts as part of the regular diet, to avoid side effects of gastric problems, gut issues and reap its wonderful benefits for health.
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Adzuki Beans- Physical and Nutritional
Characteristics of Beans and Its Health Benefits
Srishti Agarwal1
, Ekta Singh Chauhan2
1Research Scholar, 2Associate Professor,
Department of Food Science and Nutrition, Banasthali Vidyapith, Rajasthan, India
Corresponding Author: Ekta Singh Chauhan
https://www.ijhsr.org/IJHSR_Vol.9_Issue.4_April2019/43.pdf
Nutritional Composition, Efficacy, and Processing of Vigna angularis (Adzuki Bean) for the Human Diet: An Overview
Yao Wang 1,2, Xinmiao Yao 1,2,*, Huifang Shen 1,2, Rui Zhao 1,2, Zhebin Li 1,2, Xinting Shen 1,2, Fei Wang 1,2, Kaixin Chen 1,2, Ye Zhou 1,2, Bo Li 1,2, Xianzhe Zheng 3, Shuwen Lu 1,2
Nutritional and functional properties of adzuki bean: A
potential crop
Ranjana Verma, Nilakshi Chauhan, YS Dhaliwal and Diksha Rana
https://www.thepharmajournal.com/archives/2023/vol12issue12/PartAS/12-6-406-964.pdAdzuki Beans- Physical and Nutritional
Characteristics of Beans and Its Health Benefits
Srishti Agarwal1
