Articles & Recipes

Caribbean Adzuki Bean Stew (vegan, gluten-free, soy-free)

January 2, 2019

Astringent adzuki beans are ideal for pitta and kapha. They are cool and light, so we’ve warmed them up and grounded the energetics a bit with allspice, cinnamon, ginger and sweet potato for vata. These beans are still a little rough for a sensitive constitution, so vata should eat this stew in moderation.

Ingredients Makes 3 servings

1⁄4 tsp ground allspice 1 mL
1⁄4 tsp ground cinnamon 1 mL
1⁄4 tsp ground cumin 1 mL
1⁄4 tsp dried thyme 1 mL
1⁄8 tsp ground nutmeg 0.5 mL
1⁄8 tsp cayenne pepper 0.5 mL
3 tbsp sunflower oil 45 mL
1⁄2 cup minced onion 125 mL
2 tbsp minced gingerroot 30 mL
1 cup cubed peeled sweet potato, squash or pumpkin (1⁄2-inch/1 cm cubes) 250 mL
1⁄4 tsp Himalayan salt 1 mL
1⁄4 tsp crushed black pepper 1 mL
2 tbsp light (fancy) molasses or coconut sugar 30 mL
1 can (14 to 19 oz/398 to 540 mL) adzuki beans, drained and rinsed 1
3⁄4 cup frozen corn kernels 175 mL
2 tbsp chopped fresh cilantro 30 mL
2 tbsp freshly squeezed lime juice 30 mL


  1. In a small bowl, combine allspice, cinnamon, cumin, thyme, nutmeg and cayenne.
  2. In a medium saucepan, heat oil over medium heat. Add onion and ginger; cook, stirring, for 3 to 5 minutes or until onion is soft and translucent. Add spice mixture and cook, stirring, for 1 minute.
  3. Stir in yam, salt, black pepper, water and molasses; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 15 minutes or until yams are tender and sauce is thickened. Stir in beans and simmer for 1 minute.
  4. Remove from heat and stir in corn. Cover and let stand for 5 minutes or until corn is tender. Stir in cilantro and lime juice.


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