The Food Coach

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.

Ingredients
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
1 tsp mirin
1 tsp soy sauce
1 clove garlic, bruised

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

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.
Mix together the olive oil, brown rice vinegar, mirin and soy sauce and bruised garlic clove. Toss the dressing through the salad and set aside to absorb the flavours. Remove the garlic clove before serving.

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

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 40 mins
Ready in: 50 mins


Suitable for:
Side Dish

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Nutritional Information - Per Serve
Kj 916 kj
Calories 219 kcal
Fat 9.3 g
Saturated Fat 1.3 g
Total Carbohydrate 26.4 g
Total Protein 7.5 g
Fibre 5 g