Vegan Aduki Bean Pumpkin Stew Food

ADUKI BEAN STEW

Steps:

• Saute the onion in the margarine until golden.
• Add the garlic, leek, carrot and mushrooms, and cook for another 5 minutes, until the vegetables are just soft.
• Mix in the paprika and flour and stir for another minute.
• Add the remaining ingredients, including the cooked aduki beans, plus enough reserved bean cooking liquid to half-cover the ingredients.
• Stir well, cover and simmer for about 30 minutes, stirring occasionally and adding more cooking liquid if it gets too dry.
• Season with black pepper and parsley and serve.

VEGAN ADUKI BEAN PUMPKIN STEW

Steps:

• Place kombu in the bottom of a heavy based pot, add washed and drained aduki beans and 3 cups water.
• Bring to the boil then simmer until beans are tender (approximately 40 minutes). While cooking, you may need to add more water a few times, but do not stir beans!
• When beans are tender add chopped pumpkin making sure that beans are still covered with water.
• Cover and cook for 20 minutes or until pumpkin is tender.
• Using a wooden spoon, mix beans and pumpkin lightly together and add shoyu or tamari to taste.
• Notes:Like lentils and other light beans, aduki do not really need soaking, however for improved digestibility wash and soak with kombu for 2 - 5 hours. Aduki beans (also called adzuki or adanka) are high in protein but very low in the amino acids methionine and cystine, and need to be correctly combined with other grains in order to form a 'complete' protein. Consisting of 68% carbohydrate, 22% protein, 5% fibre and 5% fat, aduki beans are a great addition to the diet. They are also high in iron, B5, B6, magnesium, calcium, potassium, zinc, phosphorus and Vitamin A, but low in sodium.
• Thanks to Sandra Dubs (originally published in Aduki magazine - Spring 2006).

ADUKI BEAN STEW

Steps:

• Saute the onion in the margarine until golden.
• Add the garlic, leek, carrot and mushrooms, and cook for another 5 minutes, until the vegetables are just soft.
• Mix in the paprika and flour and stir for another minute.
• Add the remaining ingredients, including the cooked aduki beans, plus enough reserved bean cooking liquid to half-cover the ingredients.
• Stir well, cover and simmer for about 30 minutes, stirring occasionally and adding more cooking liquid if it gets too dry.
• Season with black pepper and parsley and serve.

POROTOS QUEBRADOS (GREEN BEAN AND PUMPKIN STEW)

Steps:

• Using a firm, heavy-duty chef's knife, cut the squash or pumpkin into bite-sized chunks. Set aside.
• Combine the onions, garlic, and olive oil in a large, deep skillet and saute over high heat for approximately 3 minutes or until the onions are soft and transparent. Add the squash, water, salt, cumin, coriander, paprika, and pepper. Cover the skillet and cook for approximately 12-15 minutes or until the squash is very soft and beginning to break down. Check frequently to make sure there is sufficient water to prevent burning. Add the corn and green beans, cover, and cook for 3-4 minutes or until the beans are softened.
• Transfer the stew to an attractive serving bowl and garnish with the parsley and orange slices at the edge of the bowl.