August 5, 2022

Adzuki Bean & Pumpkin Stew

Prep Time: 15 minutes
Cook Time: 4 hours 15 minutes
Servings: 4

This is a simple, warming dish with medicinal properties. In Chinese Medicine, adzuki beans are known to help support the effective functioning of your kidneys.


2 cups of adzuki beans (soaked overnight)

1 piece kombu or wakame

1 tbsp of sesame oil

2 cups of chopped pumpkin

1 medium carrot, thinly sliced

1 medium onion, finely chopped

1 tsp of tamari or soy sauce

½ tsp of sea salt

1 tsp of finely grated fresh ginger

2 tbsp of finely chopped parsley


1.    Drain and rinse beans, discarding soaking water.

2.    Place beans in a large saucepan and cover with water. Set saucepan over medium heat and bring to the boil. Drain. Repeat once more so all the froth from the beans subsides.

3.    Cover beans with fresh water. Add kombu. Bring to a gentle simmer, uncovered.

4.    Meanwhile, heat sesame oil in a medium saucepan over medium heat. Add the pumpkin, carrot and onion. Cook, stirring for 8 minutes. Add pumpkin mixture to beans. Stir in tamari and salt.

5.    Cook beans, covered, over low heat for 3 hours 30 minutes. Stir in ginger and cook for a further 10 minutes.

6.  Serve sprinkled with parsley.


Serve beans with brown rice or a fresh green salad on the side.

This dish also makes a lovely entrée or side dish to a bigger meal. If you don’t have the time to soak the adzuki beans overnight, you can use organic canned adzuki beans. If you using canned beans, begin the recipe at step 3.

By: Tracey Monk