Beans are one of the best sources of dietary fiber which is vital for proper digestion, regulating blood sugar, weight loss among many other metabolic processes. 1 (220g) serving of beans aduki beans deliver round about 67% of your daily recommended fiber which is phenomenal. The beans also contain B vitamins and are mineral-dense; Iron, copper, Magnesium, Potassium, Zinc, Phosphorous << all in impressive quantities.
Aduki beans, native to East Asia are quite rare in this side of the world, I got mine at Healthy U Galleria mall. FYI, You can use this recipe with most type of beans; kidney beans, njahi, nyayo beans e.t.c
- Like any most other beans, you need to soak these overnight to get rid of indigestible sugars which cause flatulence and/or gas.
- Finely chop your garlic, onion, tomato and cilantro/ndania stalks (the flavor is mostly concentrated in the stalks).
- Heat some coconut/peanut/sesame oil in the sauce pan and add the garlic and cook until aromatic. (Coconut oil is by far my favorite oil) Add the onions and saute til they are translucent and then add the tomato; finely diced or better yet mashed with a mortar and pestle.
- Add the ndania stalks, potatoes and carrot. Deglaze the sauce pan with some sweet white wine (I like Frontera Wine from Chile), buillon or stock, worst case water and start building the sauce ensuring medium-low heat regime.
- Season with salt, cayenne pepper and spices of your liking. I used an organic spice blend.
- Immerse the beans into the sauce and stir well.
- Bring to boil and then reduce to very low heat and simmer for 45 minutes for well done, 35 minutes al dente.
- Finely chop the ndania leaves and stir in the food after you have removed from fire. Leave it to rest for 10 minutes as the cilantro cooks with the steam inside releasing the nice aromas.