Adzuki beans are a great starter bean. If eating beans turns you into a human repellent, smaller beans like adzuki or mung beans are good choices for you. They are more easily digestible and are less likely to cause gas or bloating. Once your body adapts to digesting beans, you can explore the many varieties available. Cooking beans with kombu (seaweed) and a bay leaf helps increase digestibility, plus increases mineral content!
Beans offer superior nutrition, and in fact, contain all the macronutrients (fats, protein and carbohydrates), plus tons of fiber! Beans are a great source of plant-based protein, in particular. Only 1 cup of adzuki beans contains 17g of protein! Adzuki beans are also packed with folate, manganese, phosphorus, potassium, copper, magnesium, zinc, iron, thiamine, vitamin B6, riboflavin, niacin, calcium and more – all in that tiny package! Pairing it with a whole grain like brown rice really balances out the nutritional profile of your bowl nicely…
Adzuki Bean Rice Bowl
- 1 cup dried adzuki beans
- 1 cup short grain brown rice
- 2-inch piece kombu
- 1/4 cup wakame
- 2 1/2 cups filtered water
- 2 Tbsp avocado oil divided
- 1 1/2 Tbsp tamari or Bragg's amino acids
- 2 tsp toasted sesame oil
- 2 cloves garlic minced
- 1 bunch Swiss chard stemmed and chopped
- 1/4 tsp sea salt
- 2 Tbsp sesame seeds
In a small bowl, soak wakame in warm water for 10 minutes. Drain and set aside.
In a fine mesh strainer, rinse adzuki beans and brown rice.
In a pressure cooker, put adzuki beans, brown rice, kombu, wakame, and filtered water. If you have an old fashion jiggle top pressure cooker, add 1 Tbsp avocado oil. Skip oil if you have an electronic cooker. Seal and lock lid in place. Bring to high pressure over high heat. Lower heat to medium maintaining pressure and a steady "jiggle". Cook under high pressure for 15 minutes. Turn off heat and allow cooker to reduce pressure through a natural release method for 10 more minutes (let sit). Quick release the pressure (if using a jiggle top, run cold water over the top).
Carefully open pressure cooker lid by tilting the lid away from your face. The steam is super hot! Stir in tamari (or Bragg's amino acids) and toasted sesame oil.
In a large skillet, heat 1 Tbsp avocado oil over medium heat. Add garlic and sauté until fragrant, about 30 seconds. Add Swiss chard and sea salt. Cook until tender, approximately 4 minutes.
To assemble, scoop adzuki rice into bowls. Top with sautéed garlicky Swiss chard. Garnish with sesame seeds.