Red bean porridge
Red bean porridge, tweaked a bit in every culture has it as 팥죽(pat juk)/ 红豆粥 (hóng dòu zhōu)/ぜんざい (Zen zai), is a nourishing and mildly sweet dish commonly eaten in asian cuisine. It’s not only delicious but also has various health benefits according to traditional eastern medicine, such as supporting digestion, promoting blood circulation, and removing unnecessary water and toxins from the body.
Ingredients:
- 1 cup red beans (adzuki beans)
- 8 cups water
- 1/4 cup glutinous rice (optional, for a thicker porridge)
- 1/4 cup rock sugar (or to taste)
- 2-3 pieces of dried tangerine peel (optional, adds fragrance and aids digestion)
- Saealsim or mochi(optional)
- 1/4 cup dried goji berries (optional, for extra nutrition)
Instructions:
- Soak the Red Beans:
- Rinse the red beans under cold water.
- Soak the beans in water for at least 4 hours or overnight. This helps soften the beans and reduce cooking time.
- Prepare the Porridge:
- Drain the soaked beans and transfer them to a large pot.
- Add 8 cups of water and bring to a boil over high heat.
- Once boiling, reduce the heat to medium-low and simmer the beans for about 45-60 minutes, or until they are soft and tender. Stir occasionally to prevent the beans from sticking to the bottom of the pot.
- Add Optional Ingredients:
- If using glutinous rice, add it to the pot after the beans have been cooking for about 30 minutes.
- Add the dried tangerine peel to enhance the flavor and support digestion. Continue to cook until both the beans and rice (if used) are soft and the porridge has thickened.
- Add 새알심(saealsim) or Mochi to have some chewy ingredients.
- Sweeten the Porridge:
- Once the beans are soft, stir in the rock sugar until it dissolves completely. You can adjust the sweetness according to your taste.
- Add the goji berries during the last 5 minutes of cooking if you wish to enhance the porridge’s nutritional value.
- Serve:
- Serve the red bean porridge warm or at room temperature. It's perfect as a light breakfast or a dessert.
Special recipe for abdominal pain after child delivery
1. Fry 300g of red beans until a bit charred.
2. Add 500ml of water and simmer with low heat until half of the water is gone.
3. Add some brown sugar and stir evenly.
4. Serve in 3 equal doses a day until the pain subsides.
Tips:
- For a smoother porridge, you can mash some of the beans with a spoon or blend a portion of the porridge for a creamier texture.
- Variations: You can add a splash of coconut milk or almond milk for a richer flavor.
- Storage: Red bean porridge can be stored in the refrigerator for up to 3 days. Reheat before serving, and add a little water if it becomes too thick.
Nutritional benefit from red bean porridge
Red bean porridge does not only offer protein, fiber but also provides antioxidants particularly polyphenols, reducing inflammation. It is a good resource of iron, preventing anemia, particularly in women and vegetarians who may need more iron intake. Red beans are rich in B vitamins, particularly folate (vitamin B9) and vitamin B6, playing a crucial role in energy metabolism, brain function, and the production of red blood cells. Folate is also important for pregnant women to support healthy fetal development. It is a good source of magnesium and potassium, which is essential in regulating blood pressure and muscle function. The complex carbohydrates in red beans are slowly digested, providing a gradual release of sugar into the bloodstream. This slow absorption helps prevent spikes in blood sugar levels, making red bean porridge a good option for people managing diabetes or anyone looking to maintain stable energy levels.
