Archive for ‘Beans|Legumes’

December 4, 2011

Red Bean Cookies

Have you ever had a red bean shake from a dingy Chinese/Asian place?

I really hope you have. If not, go, run to your nearest reliable Chinese place and ask for a Red Bean Boba shake (or just a red bean shake if you’re not into the tapioca). Sip slowly, or quickly, and then thank me ;). When I worked within walking distance of Chinatown (ahem.. walking distance being about 2 miles), I used to get these twice a week… and then I discovered they had them at a Thai place next to my job and… well… that was one hell of a happy summer (and probably contributed to my whole insulin drama, ooooops).

Anyhow, before you get distracted lets chit chat about red beans. Adzuki beans are a ridiculously popular component of Asian desserts (probably part of the reason why I’d never heard of them before moving to Boston), they are often found in coconut soup, as a paste, as a filling for mochi pastries, put on shakes, you name it you can probably put red bean on it. Personally, being, well not-being Asian, I have made cheesecake with it, and then spread it on toast, and then eat it on its own at 3 a.m. before a crit. The thing though, is that more often times than not, red bean paste is piled with sugar almost to a 1:1 ratio, which in my eyes kind of cancels out the health benefits of the gah-geous adzuki bean, which its pleeenty tasty on its own, and actually just enough sweet as-is.

Like most beans and legumes, adzuki beans are high in soluble fiber and protein… however, unlike many of its counterparts, their fat content is not that high (which is all the more reason pile them sky high on top of stuff, hah). They’re also jam-packed with potassium (which “cancels out” the obnoxious amounts of sodium ingested by the average college student yours truly), as well as other nutrients like folate, phosphorus, magnesium, iron, manganese and zinc… all contributors to healthy hearts. Added bonus, they’re super easy to cook fresh (no soaking or anything). Bottomline, these are really really good for you cookies… and I got the idea from this recipe at My New Roots (so it ought to be good.. right?)… I’ll stop blabbering now. Lets do this!

To cook the adzuki beans you’ll need:

  • 1/3 to 1/2 cup of dried beans
  • about 3 cups of water
  1. Place the beans in a pot and cover with water by about 2-3 inches.
  2. Bring to a boil.
  3. Reduce to simmer and leave partially covered for about 45 min to an hour. Taste to test for done-ness.
  4. Drain and rinse with cold water to cool.

For the cookies you’ll need
  • 1.5 cups of cooked Adzuki beans
  • 2 tblsp of coconut oil (I used 2 tblsp of canola oil because I didn’t have any coconut oil and they worked out fine, but you can’t go wrong with extra coconut flavah’)
  • 1 tblsp raw cacao powder
  • 3/4 – 1 cup toasted shreded coconut
  • pinch of salt
  • aprox. 1 tsp vanilla
  • 1/4 cup of agave nectar (or honey, or maple syrup.. but I strongly suggest you use agave)
  • 2 tblsp of chia seeds
  1. Before you do anything, mix the agave with the chia seeds and vanilla. Set aside for a little while.
  2. These get done pretty fast, so you should pre-heat your oven to 375F
  3. In a blender (or food processor if you have one), place the beans, oil, cacao, 1/3 of the shreded coconut and salt. Blend well.
  4. Add agave-chia-vanilla mixture and blend until just incorporated.
  5. Pour mixture into a separate bowl (it’ll be really gooey/wet.. but should hold together). Add an additional 1/3 of the shreded coconut (and maybe chocolate chips? or yogurt chips?) and fold in by hand or spatula.
  6. In a greased pan, place, flatten and shape cookies. They don’t spread at all, so play around with the shape and stuff as many as you can!
  7. Top cookies with additional shreded coconut and bake for about 15-20 min at 375F. Basically until they’re done enough for you. If you want them soft take them out earlier and vice-versa.
  8. Refrigerate until ready to eat (it helped mine get crunchier!) and enjoy 🙂

More info about Adzuki beans:

http://www.livestrong.com/article/299196-nutrition-information-regarding-adzuki-beans/#ixzz1fOHjj4YG

http://www.thehealthbenefitsof.org/the-health-benefits-of-adzuki-beans/

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