Free Healthy Recipe - Aduki Bean & Sweet Potato Salad
Dairy free, Low fat, Low GI, Wheat Free
Aduki beans look like small kidney beans but they are sweeter in flavour. A US survey ranking the top 10 antioxidant foods saw the modest aduki bean at the top of the list. In Chinese medicine the aduki is believed to help strengthen the kidneys and detoxify the body. In this salad they are delicious combined with the sweet flavour of sweet potato and mirin.
1 cup dried aduki beans, (soaked overnight)
1 piece kombu
200 grams sweet potato, cut into cubes approx 5mm across
3 spring onions finely chopped
3 tbsp olive oil
2 tbsp brown rice vinegar
1 tsp mirin
1 tsp soy sauce
1 clove garlic, bruised
Copyright John Paul Urizar
Rinse the aduki beans and add to a pan with the khombu and 3 cups of water. Bring to the boil then reduce to simmer for 15 - 20 minutes until tender. Drain, discard the khombu and set the beans aside to cool.
Steam the sweet potato for 5 minutes until tender. Combine the onion with the aduki beans and sweet potato.
Tip: adding a strip of khombu to the cooking water helps to improve the digestibility of the bean. Khombu is available from health food stores and Asian grocers.
Makes 6 servings
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