Adzuki Bean Salad
Adzuki Bean Salad is a refreshing, protein-packed dish made primarily from cooked adzuki beans, often tossed with crisp vegetables like cucumber, carrots, and bell peppers, and dressed with a light vinaigrette or soy-based sauce. This salad has roots in East Asian cuisine, particularly in Japan and China, where adzuki beans are a staple ingredient in both sweet and savory preparations.
🍽️ Nutrition at a glance
It is a high-protein, high-fiber dish with moderate carbohydrates and very low fat, making it an excellent plant-based meal option. A typical serving provides around 200-250 calories, along with key nutrients like iron, potassium, folate, and B vitamins.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 12 g |
| Carbs | 40 g |
| Fat | 3 g |
| Fiber | 10 g |
| Sugar | 6 g |
| Sodium | 350 mg |
| Potassium | 450 mg |
| Iron | 3.5 mg |
| Magnesium | 80 mg |
| Folate | 280 mcg |
| Zinc | 2.5 mg |
| Manganese | 1.2 mg |
| Phosphorus | 180 mg |
| Copper | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Adzuki beans are culturally significant in East Asia, often associated with good fortune and used in traditional sweets like red bean paste. Nutritionally, they are one of the few legumes that are particularly rich in antioxidants and have been linked to supporting heart and kidney health in traditional medicine.
