Adzuki Bean Soup
Heart Warming Winter Dinners
Adzuki Beans are a super food. Studies show they contain up to 29 different types of antioxidants, making them one of the most antioxidant-rich foods available. Great for detoxing the body, reducing heat, and boosting the kidneys when you feel adrenal fatigue.
Makes 4 Servings
4 tablespoons Extra Virgin Olive Oil
1 tablespoon Grass Fed Unsalted Butter
½ cup Adzuki Beans, soaked 48 hours, cooked 1 hour
1 Tin Australian Chopped Tomatoes, or 2 large Ripe Tomato, finely diced
1 Clove Garlic, finely diced
1 Small Zucchini finely diced
1 Brown Onion finely diced
2 sticks Celery finely diced
1 Carrot finely diced
1 Tablespoon Seed Mix*
Fresh picked Parsley or Basil if in season
Sea Salt, fresh ground Black Pepper
Some Inclusions Or Substitutions To Consider:
Optional - Speck, Chorizo, or Ham Hock
Optional - Chilli Flakes, Smoked Paprika
Optional - ½ cup al dente cooked Brown Rice or Risoni
Use tinned Borlotti Beans if time poor.
Side Note:
Adzuki Bean Juice aids with increasing breast milk. 1 cup adzuki beans boiled in 5 cups of water, simmer for 1 hour. Pour off juice, and continue to cook the beans if required to soften. Drink the juice.
Method:
Rinse, soak and refrigerate adzuki beans for 48 hours, changing the water at 24 hour hours. This is an important step in removing what's called anti-nutrients!
Finally, boil beans for 1 hour in lightly salted water.
Heat olive oil in large saucepan and saute onion, garlic, and when onion becomes translucent, then add the rest of the vegetables.
If using meat add ahead of veggies. Caramelise the veggies adding additional oil as necessary.
Add butter, boiled beans and tomato, stirring briefly before covering the mix with filtered cold water.
Simmer soup for 1 hour checking for salt and pepper.
Allow to cool slightly and blend approximately 1/3 to 1/2 the soup with a stick blender, or food processor.
This will retain the rustic style of the soup while giving it a smooth consistency too.
Adjust consistency with boiled water if necessary.
Add cooked Risoni or Brown Rice if using, transfer to bowls and sprinkle with Seed Mix, and fresh cut herbs.
4 Reasons To Love This Recipe:
Studies show that adzuki beans contain up to 29 different types of antioxidants, making them one of the most antioxidant-rich foods available
Super food Seed Mix - make in advance to add to this Soup, and your Yoghurt, Avocado or Eggs
Make with equal parts linseed, pumpkin seed, white sesame, chia (Caution with raw chia - they can swell in your digestive tract - use ¼ ratio to other seeds) , black sesame, sunflower seeds, hemp seed. Blitz briefly if you like the idea of a finer, more incorporated consistency.
Chia Seeds
Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients.
Roasted Black Sesame Seeds / Powder
Are a good source of healthy fats, protein, B group vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.
Linseed ( Flax)
Flax Seeds Are Loaded With Nutrients, High quality plant based protein, Omega-3 fats, dietary fiber, cancer fighting Lignans. Studies have found that they can lower cholesterol, lower blood pressure, and help control blood sugar.
Pumpkin Seeds / Pepitas
Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.
Sunflower Seeds
Sunflower seeds contain high levels of both monounsaturated and omega-6 fats, vitamin E, and may help reduce inflammation and cholesterol levels.
Hemp Seeds
Very high in quality plant based protein and magnesium
Gut friendly: Like all vegetables, Onion, Celery, Carrot, Garlic, Tomato, Parsley are critical prebiotics, feeding a healthy gut microbiome with the deep complex fibre and nutrients that they need to thrive properly.
Anti-inflammatory: Olive oils, vegetables are more alkaline in nature and can therefore help balance the body's pH levels to support optimal health and reduce inflammation.
