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recipes

Aduki bean chilli soup

Aduki beans are an excellent food source – very high in nutrients and low in calories. They are packed full of fibre, vitamin B complex and iron, manganese and zinc. They are great for balancing metabolism and therefore perfect for anyone who wants to lose weight. Aduki beans are also thought to be a good kidney tonic.

The only downside is that they need to be pre-soaked before you can cook them but all this entails is throwing them into a bowl and covering with plenty of cold water for 4-6 hours - just make sure you change the water before cooking.

Ingredients
serves 4
  • 125 g aduki beans (pre – soaked)
  • 2 tablespoons olive oil
  • 1 onion
  • 1 garlic clove
  • 2 celery sticks
  • 2 carrots
  • 1 tablespoon mild chilli powder – more if you like it hotter
  • 2 tablespoons tomato puree
  • 1 can tomatoes
  • 1 litre stock – made with marigold bouillon powder
  • maldon sea salt and freshly ground black pepper
  • parsley sprigs - chopped
Method
  • heat the oil in large saucepan over a medium heat
  • chop the onion, garlic, celery and carrots into small pieces
  • sauté the onion, celery, carrot and garlic gently for about 5 – 10 minutes until soft
  • add the tomato paste and chilli powder and cook for a minute
  • add the tomatoes, beans, stock and seasoning
  • bring to the boil and simmer gently for about 1 hour until the beans are soft
  • using a hand held blender – blend the soup a little, leaving some texture
  • taste and adjust seasoning
  • sprinkle with parsley to serve