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!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

Drain the soaked beans and set aside.

Step 3

Heat the olive oil in a large pot over medium heat.

Step 4

Add the chopped onion, diced carrot, and diced celery to the pot. Sauté for 5-7 minutes until the vegetables are softened.

Step 5

Stir in the minced garlic, ground cumin, ground coriander, and ground turmeric. Cook for 1-2 minutes to release the spices' aroma.

Step 6

Add the soaked and drained adzuki beans, vegetable broth, and canned diced tomatoes (with liquid) to the pot. Stir to combine.

Step 7

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.

Step 8

If using baby spinach, stir it into the stew during the last 5 minutes of cooking to wilt.

Step 9

Season the stew with salt and black pepper, adjusting to taste.

Step 10

Ladle the stew into bowls, garnish with fresh parsley, and serve warm. Enjoy!

Nutrition Facts

Serving size	3605.8 grams (3605.8g)

Amount per serving	% Daily Value*
Calories	1548

Total Fat 40.00g	51%
Saturated Fat 6.60g	33%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 5745mg	250%
Total Carbohydrate 244.90g	89%
Dietary Fiber 55.40g	198%
Total Sugars 42.60g
Protein 69.50g	139%

Vitamin D 0IU	0%
Calcium 752mg	58%
Iron 23mg	130%
Potassium 6947mg	148%

*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.

Source of Calories

Fat: 22.3%

Protein: 17.2%

Carbs: 60.6%