This Sesame Ginger Adzuki Bean Bowl is a fantastic way to enjoy a healthy bean bowl. It’s packed with flavor, easy to make, and perfect for a nutritious meal.
Key Ingredients & Substitutions:
- Adzuki Beans: You can use canned adzuki beans for convenience or cook them from dry. Lentils or black beans also work.
- Quinoa: Brown rice or farro are great alternatives if you don’t have quinoa.
- Sesame Oil: Toasted sesame oil adds the best flavor, but regular sesame oil is fine.
- Fresh Ginger: Essential for that zing! Ground ginger can be used in a pinch, but fresh is superior.
- Tamari/Soy Sauce: Use tamari for a gluten-free option. Coconut aminos also work.
- Vegetables: Feel free to swap in your favorite quick-cooking vegetables like bell peppers or spinach.
Ingredients:
For the Bowl:
- 1 cup cooked adzuki beans (from 1/2 cup dry, or 1 can, rinsed and drained)
- 1 cup cooked quinoa
- 1 tablespoon sesame oil
- 1 cup broccoli florets, chopped
- 1/2 cup shredded carrots
- 1/4 cup chopped green onions, for garnish
- 1 tablespoon sesame seeds, for garnish
For the Sesame Ginger Dressing:
- 2 tablespoons tamari or soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon fresh ginger, grated
- 1 teaspoon maple syrup or agave nectar
- 1 teaspoon sesame oil
- 1/2 teaspoon garlic powder
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 2
- Calories per serving: Approximately 350-400 (varies with ingredients)
- Tools Needed: Large skillet, small bowl for dressing, measuring cups and spoons.
Step-by-Step Instructions:
1. Prepare Your Grains and Beans
If you haven’t already, cook your quinoa according to package instructions. Rinse and drain your canned adzuki beans, or ensure your cooked beans are ready. Having these ready makes the assembly quick.
2. Sauté the Vegetables
Heat the sesame oil in a large skillet over medium heat. Add the broccoli florets and shredded carrots. Sauté for 5-7 minutes until the vegetables are tender-crisp.
3. Whisk the Dressing
While the vegetables are cooking, combine all dressing ingredients in a small bowl. Whisk them together until thoroughly combined. Taste and adjust seasonings as needed.
4. Combine and Serve
Add the cooked adzuki beans and quinoa to the skillet with the sautéed vegetables. Pour the dressing over the mixture and toss gently to coat everything evenly. Heat through for another 2-3 minutes.
5. Garnish Your Healthy Bean Bowl
Divide the mixture into two bowls. Garnish each bowl generously with chopped green onions and sesame seeds. Serve your delicious Sesame Ginger Adzuki Bean Bowl immediately.
Variation Ideas:
- Add cubed firm tofu or tempeh for extra protein.
- Stir in a handful of fresh spinach or kale at the end until wilted.
- Top with a sprinkle of red pepper flakes for a little heat.
- Include thinly sliced cucumbers for a refreshing crunch.
Storage Instructions:
Store any leftover Sesame Ginger Adzuki Bean Bowl in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop over medium heat until warmed through. You might add a splash of water or extra tamari if it seems dry.
Frequently Asked Questions (FAQ):
- Can you prepare this recipe ahead of time? Yes, you can cook the quinoa and adzuki beans in advance. You can also chop the vegetables and whisk the dressing.
- Are adzuki beans good for you? Absolutely! Adzuki beans are rich in fiber, protein, and various minerals, making them an excellent choice for healthy bean bowls.
- What if you don’t have fresh ginger? You can substitute with 1/2 teaspoon of ground ginger, but fresh ginger provides a brighter flavor.
- Can you make this recipe spicier? Yes, add a pinch of red pepper flakes to the dressing or a drizzle of sriracha when serving.
- Is this recipe gluten-free? Yes, as long as you use tamari instead of soy sauce, this recipe is naturally gluten-free.
- What other vegetables can you use in this healthy bean bowl? Bell peppers, snap peas, mushrooms, or even bok choy would be delicious additions.