Adzuki Bean Stew
Warm, hearty, and brimming with flavor, this Adzuki Bean Stew is a nourishing one-pot meal that’s perfect for cozy dinners. Made with protein-rich adzuki beans, an aromatic blend of cumin, coriander, and turmeric, and a medley of wholesome vegetables like carrots, celery, and spinach, this stew is as healthy as it is delicious. Slow-simmered in vegetable broth and studded with tender diced tomatoes, it’s a plant-based dish that strikes the ideal balance between comfort food and nutrition. Garnished with fresh parsley for a pop of color and freshness, this stew is perfect for meal prepping or feeding a family on busy weeknights. Plus, it’s naturally vegan, gluten-free, and packed with fiber and essential nutrients—a true powerhouse meal!
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Recipe Information
Ingredients
- 1 cup adzuki beans (dried)
- 6 cups water
- 2 tablespoons olive oil
- 1 medium yellow onion (chopped)
- 2 medium carrot (diced)
- 2 celery stalks (diced)
- 3 garlic cloves (minced)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 4 cups vegetable broth
- 1 14-ounce can diced tomatoes (canned)
- 2 cups baby spinach (optional)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley (chopped, for garnish)
Instructions
Rinse the dried adzuki beans under cold water and place them in a large bowl. Cover with water and soak for at least 4 hours or overnight.
Drain the soaked beans and set aside.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced carrot, and diced celery to the pot. Sauté for 5-7 minutes until the vegetables are softened.
Stir in the minced garlic, ground cumin, ground coriander, and ground turmeric. Cook for 1-2 minutes to release the spices' aroma.
Add the soaked and drained adzuki beans, vegetable broth, and canned diced tomatoes (with liquid) to the pot. Stir to combine.
Bring the stew to a boil, then reduce the heat to low, cover, and simmer for 45-50 minutes, or until the beans are tender.
If using baby spinach, stir it into the stew during the last 5 minutes of cooking to wilt.
Season the stew with salt and black pepper, adjusting to taste.
Ladle the stew into bowls, garnish with fresh parsley, and serve warm. Enjoy!
Nutrition Facts
Calories |
383 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.9 g | 13% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1331 mg | 58% | |
| Total Carbohydrate | 60.9 g | 22% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 9.9 g | ||
| Protein | 17.0 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1728 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
