Adzuki Bean Stew with Brown Rice
A must-have wholesome stew ready in 30 minutes flat, made with adzuki beans and brown rice for a balanced meal in a bowl.
Equipment
1 large pot - A cast-iron pot or Dutch oven can be used
Ingredients
- 1 carrot finely chopped
- ½ sweet onion + 1/2 red onion Chopped one in total
- 3 garlic cloves minced
- ½ zucchini diced
- ½ red pepper diced
- A few cauliflower florets
- 1 cup cooked brown rice 150 -200 grams
- 1.5 cups jar organic adzuki beans 300 grams
- 2 cups natural tomato sauce 250 grams
- 750 ml water add more if cooking rice with stew for a soupier texture
- 1 organic vegetable stock cube
- 1 teaspoon organic turmeric
- Salt + pepper to taste
- 2 tablespoons olive oil
Instructions
- Wash and chop all your veggies: carrot, sweet and red onion, zucchini, red pepper, and cauliflower florets. Set aside.
- Heat 2 tablespoons of olive oil in a large saucepan over low-medium heat.
- Add all of the chopped vegetables. Fry gently for 4 - 5 minutes until soft but still vibrant.
- Stir in tomato sauce and srinkle in the turmeric, salt, and pepper.
- Stir until all the vegetables are well coated.
- Add 750 ml of water and crumble in 1 vegetable stock cube.
- Cover and simmer for 15 minutes on low heat.
- Meanwhile drain the pre-cooked adzuki beans (or freshly cooked from scratch) and add them to the pot with 200g cooked brown rice
- Stir gently and simmer for a cople moreminutes. Remeber the beans and rice are cooked, this is just to warm the ingredients and let them absorb the flavors of the aduki bean stew.
- Taste and adjust salt and pepper.
- Serve hot in bowls.
Notes & Suggestions
Expert Tips
- If cooking rice together with the stew, add the uncooked rice with the vegetables, add extra water, and boil for 5 minutes longer.. Add the beans last to prevent them from breaking down.
- Always rinse canned or pre-cooked beans to remove extra sodium.
- Chop all veggies roughly the same size for even cooking.
- Taste and adjust the seasoning at the end.
- Keep leftovers in an airtight container in the fridge for up to 4 days.
Nutrition Profile
Nutrition
Adzuki Bean Stew with Brown Rice
Serving Size
1 bowl
Amount per Serving
Calories
316
% Daily Value*
Fat
7
g
11
%
Carbohydrates
48
g
16
%
Fiber
12
g
50
%
Sugar
11
g
12
%
Protein
14
g
28
%
Vitamin C
56
mg
68
%
Calcium
60
mg
6
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional information is an estimate, calculated automatically per serving. Values may vary depending on ingredients used and serving size. Adjust calculations accordingly if changes are made.
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