Legumes

Botanical Name: Paseolus angularis Other Names:adsuki, aduki, asuki, azuki, chi dou (Mandarin), feijao, field pea, hong xiao dou (Mandarin), red oriental, Tiensin red Description: Dry adzuki beans are small dark red, oval beans approximately 5 mm in diameter. They have a distinctive white ridge along one side. Adzuki beans are popular across Asia, particularly in Japan, and are used to make red sweet bean paste. Nutritional Information: Click here for nutritional information Basic Cooking

Instructions: Soak 1/2 cup of beans overnight in ample water. Drain and simmer in 2 cups of water for 40 minutes to an hour. Alternatively, pressure cook the soaked beans in 2 cups of water for 5-9 minutes at high pressure. If you don't have time to soak the beans, pressure cook for 15-20 minutes. History:The Adzuki Bean (Vigna angularis) has been grown in the Far East for centuries. Like the soybean, it most probably originated in China, and was introduced to Japan around 1000 AD. Today in Japan, Adzuki beans one of the largest crops, with annual consumption of over 120,000 Metric Tons. The Adzuki Bean is not found in the wild. While vining beans are grown accross South Asia (China, India, Taiwan and Thailand), bush or erect plant types are grown in both Northern Japan and the upper Midwest. Purity Foods was instrumental in the introduction of the bean to growers in Michigan in 1979 and has been active in development of varities with both the charastics demanded by consumers and improvment in yield for the growers. Uses: The Adzuki Bean, like other edible beans, is used directly as a food. In the Far East, where it is often known as the "Mercedes" of beans, it is pricipaly used, after fermentation, as a confectionery product. In North America and Europe it is valued for its relativly low cooking time (approx. 1 hour) as well as low fat and high protein and natural sugar nutirtional profile.

Before washing dried kidney beans, spread them on a plate or cooking surface to check for small stones, debris, or damaged beans. Then, place the beans in a strainer, and rinse them thoroughly under cool running water.

Note that most of the phosphorus in kidney beans is in a storage form of phosphate called phytic acid or phytate. Seeds are how most plants reproduce. When they are eaten by animals, it is beneficial to the survival of their species if they can pass through the animal’s digestive system intact to be deposited, encased in fertilizer, elsewhere. In order for the plant to reproduce, it’s necessary that the seed pass through the digestive tract whole (undigested). Many plant seeds have developed defense mechanisms to make them more difficult to digest, including enzyme inhibitors that can interfere with digestion and other natural substances that block nutrient absorption. Phytic acid prevents premature germination and stores nutrients for plant growth. Unfortunately, it also reduces the absorption of the important minerals calcium, magnesium, iron, and zinc, and reduces the digestibility of protein. This applies not only to the minerals and protein in the food containing the phytic acid, but also the food that you eat with it. Over time, these phytates can lead to mineral deficiencies, allergies, and irritation of the intestinal tract. Only about 50% of the phosphorus from phytate is available to humans because we lack phytase, the enzyme that liberates phosphorus from phytate.

Traditionally, humans soaked, sprouted, or fermented beans before eating them, processes that neutralizes phytates and enzyme inhibitors so that all the nutrients are more available.

When a plant seed undergoes germination, changes occur that provide the growing plant with needed nutrients. These changes include the breakdown of phytic acid, the inactivation of protease inhibitors, and the increased availability of vitamins and minerals, all of which increase the nutritional value of the seed and improve its digestibility. In nature, germination typically occurs when a plant seed encounters conditions that are favorable for growth, and that typically involves water. You can easily initiate the germination of kidney beans by soaking them in 2-3 cups of water per cup of beans. Soaking reduces phytic acid in about 12 hours. Soaking can also increase the content of some vitamins and help break down complex carbohydrates such as raffinose-type oligosaccharides (sugars associated with causing flatulence). Cooking also deactivates natural plant toxins that may still exist after soaking.

To prevent kidney beans from absorbing chemicals from the water or container that they’re soaking in, consider using a glass or ceramic container and filtered water. It may also be beneficial to use lukewarm water and increase its acidity with a tablespoon or two of lemon juice or vinegar. Soak kidney beans for 12 to 24 hours in water with 1-2 tablespoons of vinegar or lemon juice. Rinse well and cook as usual in 2-3 cups of fresh water per cup of dried beans.

Soaking seeds is easy; it just takes takes a little discipline. In the evening, put your kidney beans in a bowl and cover them with filtered water. By the next day, the beans are ready to cook.

You can cook kidney beans either on the stove top or in a pressure cooker or slow cooker. For the stove top method, add three cups of fresh water for each cup of dried beans. The liquid should be about one to two inches above the top of the beans. Bring the beans to a boil, then reduce to a simmer, partially covering the pot. If any foam develops, simply skim it off during the simmering process. kidney beans generally take about one to one and one-half hours to become tender using this method.

You can also cook kidney beans in a pressure cooker, where soaked kidney beans take about 10-12 minutes to prepare, or in a slow cooker, where they take about six to nine hours on high. Note that all beans, but especially red kidney beans, contain a toxic agent called Phytohaemagglutinin, but this toxin is generally destroyed after 10 minutes of boiling.

Regardless of cooking method, do not add any salt or acid (like tomatoes) until after beans have been cooked; adding them earlier will make the beans tough and greatly increase the cooking time. To aid in digestion, you can add to your cooking beans a four-inch strip of the sea vegetable kombu, available dried in the Asian specialty section of grocery stores. Also try adding a teaspoon of epazote per pound of beans. Epazote is a traditional herb of central America that is believed to help with digestion.

Kidney beans are suitable for any number of uses: salads, soups, stews, ragouts, purees, and so forth. Season them with bay leaf, cumin, fennel, oregano, parsley, sage, savory, or thyme.

Some serving ideas:

• For an instant chili, heat together 1 medium chopped sautéed onion, with one can of kidney beans, one can of chunky tomato sauce, and season to taste with chili powder; or make this Quick and Easy Veggie Chili
  
• Sautée chopped peppers, celery, and onions, then combine with red kidney beans to make a simple Louisiana Creole dish, or use this recipe for Easy Red Beans and Rice, or take your time for some Real Louisiana Red Beans and Rice
  
• Add a south Asian flair with Rasedar Rajma (Kidney Beans in Curry Sauce), Vindaloo Vegetables
  
• Make Red Bean Chipotle Burgers
  
• Layer cooked kidney beans, chopped tomatoes, onions, and shredded vegan cheese on a tortilla, broil in the oven until hot and cheese melts, and top with chopped avocado and cilantro
  
• Add kidney beans to vegetable soups
  
• Heat kidney beans together with cooked black rice or brown rice, add cooked chopped vegetables such as carrots, zucchini, and tomatoes, and season to taste
  
• Combine cooked kidney beans with black beans and Great Northern beans to make a colorful three-bean salad
  
• Mix kidney beans with tomatoes and scallions and dress with lemon juice, salt, and black pepper
  
• Serve cooked kidney beans over a piece of cornbread and top with grated vegan cheese for a twist on the traditional tamale pie