Adzuki beans and Kale salad

I love adzuki beans, as you may have noticed! I am intrigued with their heritage – the fact that they were eaten by the aztec’s who were long distance runners and also for it being an integral part of the diet in Okinawa, a place in Japan called a blue zone – where people live long and healthy lives due to their nutrition and lifestyle. I may have a bias but, you can use a different kind of bean in this recipe or even a mix of different kinds of beans.

Adzuki beans or even beans in general come under the umbrella of Legumes. These include all kinds of beans and lentils. Beans are a terrific food. They are a fantastic source of protein and they are low in fat. I would consider it a ‘lean protein’ – great for those who are trying to reduce weight. Beans are nutrient dense, with plenty of vitamins and minerals and high in fiber. They are known to reduce LDL (bad) cholesterol in the blood and to lower blood sugar levels in type 2 diabetes patients. The fiber is a kind of carbohydrate called oligosaccharides, which cannot be digested in the small intestine, so they form bulk and move to the large intestine, where they feed our ‘good gut-bacteria’. This feeding process releases gas. Some people may avoid eating beans because of the gas they may cause. If you do suffer from gas then begin by eating smaller beans like Adzuki beans and eat them once a week initially, and then gradually increase the frequency. Your body will adjust to digesting the fiber with time, without causing gas.

Serves 4

Ingredients for salad :

  1. Adzuki beans – 1 1/2 cup
  2. Kale – 2 cups
  3. Cucumber – 1/2 cup
  4. Cherry tomatoes – 1/2 cup
  5. Dill – 2 tbsp

Ingredients for dressing :

  1. Lemon – 1
  2. Cracked black pepper – 2 tsp
  3. Extra virgin olive oil – 1/4 cup
  4. Greek yogurt – 1/3 cup
  5. Dijon mustard – 1/4 cup
  6. Apple cider vinegar – 2 tbsp
  7. Raw honey – 3 tbsp
  8. Garlic clove – 1
  9. Himalayan salt – 1/2 tsp
Cucumber, dill, cherry tomatoes, adzuki beans and kale

Method :

  1. Soak adzuki beans the night before
  2. Boil them in the morning with a pinch of himalayan salt
  3. Cut the kale into bite size pieces
  4. Slice the cucumbers into matchsticks
  5. Halve the cherry tomatoes
  6. Separate the dill leaves from the stem
  7. Mix all of above
  8. Make the dressing and pour over the salad
  9. The dressing can be kept for a couple of days
Adzuki beans, kale, cherry tomatoes, cucumber and dill


Author: Healthybalance

I am a clinical nutritionist and certified integrative nutrition health coach. I run workshops on wellness and work with clients individually. I believe in an integrated approach to health. Along with nutritional advice I direct my clients to address the root cause of any imbalances in their lives. I believe in empowering people to become advocates for themselves so that they can make long-term changes that lead to their optimum health and wellness. The work of an integrative nutritionist is to help clients understand the synergy that exists between the primary areas in ones life like sleep, exercise, satisfaction in our relationships, career and other such domains and the food we eat. I work with young adults ages 12 and above and women, mostly pertaining to weight loss, gut issues, and hormonal imbalances.

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