There is an awesome organic farm here in Michigan called Hampshire Farms where I get all my beans and grains from. I just picked up a bag of adzuki beans from them along with a bunch of veggies. This vegetable stir fry with adzuki bean recipe is the result. It’s perfect for all you Meatless Monday folks and vegetarians out there.
Adzukis are a nutrition powerhouse, with 1200 milligrams of potassium and 12 grams of fiber per 1/2 cup serving. I tossed in some diced carrots and onions, minced garlic, shredded zucchini, sauerkraut, and sunflower seeds for a nice little crunch. And for the sauce all you need is some good extra virgin olive oil, champagne vinegar (red wine works too), salt, pepper, and parmesan cheese.
The nutrition facts stat line for this healthy vegetarian recipe are impressive: 255 calories, 8 grams of fiber, and 11 grams of protein. It’s a balanced meal that’s packed with a lot of really healthy stuff.
Here’s the recipe … I welcome your feedback below!
|Prep Time||Cook Time||Serves|
|15 min||75 min||4|
Ingredients: Adzuki Bean and Vegetable Stir Fry Recipe
- 1 cup dry adzuki beans (or salt-free canned beans)
- 1 cup diced onion
- 2 small carrots
- 1 small zucchini
- 1 cup sauerkraut
- 2 T olive oil
- 2 cloves of garlic
- 1 T champagne vinegar
- 1/4 cup sunflower seeds
- 1/4 cup parmesan cheese
- 1/2 tsp. kosher salt
- 1/2 tsp. black pepper
1. Soak beans overnight (or buy salt-free canned beans and skip the first two steps).
2. Bring pot of water to boil. Add beans, reduce heat to simmer, cover and cook for 1 hour.
3. Dice the carrot and onion, mince the garlic, and shred the zucchini.
4. Heat a frying pan to medium-low heat and add the veggies. Saute for 10 minutes. Add beans, garlic, sunflower seeds, sauerkraut, vinegar, salt, and pepper. Saute for another 5-10 minutes.
5. Top with parmesan cheese and serve.
255 calories, 23 g carbs (8 g fiber), 14 g fat, 11 g protein, 639 mg of sodium