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Ingredientes
- 1/2 c. dry adzuki beans
- 4 c. water
- 1 Tbsp. canola oil
- 1 med yellow onion minced
- 5 x garlic cloves chopped
- 1 lb sweet potato cut into bite-size pcs 1-1/2-c.
- 1 c. carrot cut
- Â Â into bite-sized pcs
- 4 x inches ginger finely minced
- 2 Tbsp. tamari soy sauce or possibly more to taste
- Â Â cayenne pepper
- 2 c. spinach leaves young
- 1/4 c. coconut lowfat milk light optional
- 2 c. cooked basmati rice warm
- Â Â yogurt mixed with
- Â Â mango chutney
- Â Â tamari soy sauce
Direcciones
- Sort through the beans for stones, that should be discarded. Rinse the beans and place them in a large pot with the water, partially cover with a lid, and bring to a simmer.
- Heat the oil in a large wok or possibly saute/fry pan . Add in the onion, garlic and cook over high heat for 3 to 4 min. Stir in the sweet potatoes and carrots.
- Continue to cook over high heat for 5 min, stirring frequently. Remove from the heat and add in to the pot of beans. Stir in the ginger, cover with the lid and continue to simmer for a total of 40 min, till the beans, carrots and potatoes are soft. Midway, after about 20 min you can add in tamari soy and pepper; taste to see if there is sufficient ginger. It should be very spicy. The strength of ginger varies depending on its freshness.
- Add in more if needed. Just before serving, while the rice is standing, add in two handfuls of spinach leaves and simmer; when wilted but still bright green, turn off the burner and add in the coconut lowfat milk. Stir to heat through.
- Serve with the rice in a wide shallow bowl. Pass the condiments.
- ABOUT THE DISH: This stew was adapted from*Bettina Vitell's A TASTE OF One-Bowl meal. The coconut lowfat milk is optional: it added another layer of flavor. Use lots of ginger, the spicier the better. Do not be afraid of the Tamari soy. Tamari adds depth. We served with chilled pear slices. A good variation might be to substitute delicata squash for the carrot. Pat
- ABOUT ADZUKI BEANS - sweet and flavorful small dry commonly red beans grown in Japan and the US. They are quick to cook and the easiest of all beans to digest. They make delicious soups and stews, and are wonderful in salads. In Japan, there are many varieties; some beans are made into sweets.
- NOTES : Dear Bettina, We have just purchased your book, "A Taste of Heaven and Earth", after reading (& trying) recipes from a library copy.
- . . Also, we loved the simplicity of your recipes. Our favorite one at present is Spicy Adzuki Beans that we transpose to other bean dishes or possibly tofu dishes or possibly vegetable dishes. Next on our list is the savory tarts. Delicious! - Queensland, Australia
- Tried and recommended. Might be a bit too sweet for some. Please taste the broth before adding the coconut lowfat milk and then decide.
- Definitely feeds 4.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 513g | |
| Recipe makes 4 servings | |
| Calories 333 | |
| Calories from Fat 45 | 14% |
| Total Fat 5.15g | 6% |
| Saturated Fat 1.34g | 5% |
| Trans Fat 0.01g | |
| Cholesterol 1mg | 0% |
| Sodium 666mg | 28% |
| Potassium 857mg | 24% |
| Total Carbs 62.28g | 17% |
| Dietary Fiber 7.7g | 26% |
| Sugars 6.6g | 4% |
| Protein 10.34g | 17% |
