Kabocha Squash and Sweet Potato Soup with Adzuki Beans

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Kabocha Squash and Sweet Potato Soup with Azuki Beans

I was macrobiotic for a few years in the mid 2000’s. Kabocha squash cooked with adzuki beans is their staple dish and I used to eat that all the time along with cooked brown rice. The other day I thought I should try making a soup version of this dish, and here is what I came up with.

Adzuki beans are a great source of magnesium, zinc, iron, copper, potassium, soluble fiber, manganese and B vitamins. Their small size makes it easier to digest compared to larger beans such as kidney beans or garbanzo beans. According to Chinese medicine, adzuki beans are very diuretic and help the body rid of toxins.

Kabocha squash is a type of Japanese squash that looks like buttercup squash. It has lower calories and glycemic index compared to butternut squash. It is an excellent source of beta-carotene, lutein and vitamin C. If you can’t find kabocha squash, you can use other winter squash, such as buttercup squash or butternut squash.

This soup is so sweet and satisfying yet it is diabetic-friendly. You won’t need a dessert!

Ingredients:
1/2 cup adzuki beans, soaked for a couple of hours
1 medium onion, cut into 12 wedges
1 kabocha squash, peeled and cut into large chunks
2 sweet potatoes, peeled and cut into thick slices
1/2 tsp salt
Chopped parsley for garnish

Instructions:

  1. In a medium size pan, place adzuki beans and cover with enough water. Bring it to boil, turn off heat and drain.
  2. Add about 3 times the amount of water as beans and cook for 50 – 60 minutes until the beans are soft. (If you have a pressure cooker, it only takes about 13 – 15 minutes under pressure). Drain the water.
  3. In a soup pot, put onion, kabocha squash and sweet potato. Cover with enough water and cook until vegetables are soft.
  4. Puree the vegetables using a blender, food processor or hand blender. Add salt.
  5. Serve with cooked adzuki beans and chopped parsley on top.

Servings: 6

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