Recipe

Adzuki Bean Muesli

2016 Kids Recipe Challenge Winning Recipe: Honourable Mention  [Breakfast]

Theron in Mississauga, likes how you can customize this overnight oatmeal using your favourite fruit, nuts and seeds.  

Adzuki beans are sweet and easy to digest.  They also don’t take long to cook. Use red kidney beans in the paste if you can’t find adzuki beans.  Chestnut, lotus or mung bean paste works well here too. 

Preparation Time: 20 minutes

Cooking Time: N/A

Portions Muesli: 2 servings

Portions Adzuki bean paste: 16 servings

Tips

  1. Use leftover adzuki paste on your breakfast oatmeal or as a spread on toast. It would also make a good substitute for some fat and sugar in muffins and other baked goods.

Ingredients

Muesli:

 

Large flake oats

3/4 cup (175 mL)

Almonds

10

Sunflower seeds

2 Tbsp (30 mL)

Ground flax

1 tsp (5 mL)

Ground cinnamon

1/4 tsp (1 mL)

Milk

1 cup (250 mL) 

Chopped fresh fruit or berries

1 cup (250 mL)

Adzuki Bean Paste:

 

Pitted medjool dates (about 13)

1 cup (250 mL)

Cooked adzuki beans

2 1/2 cups (625 mL)

Coconut oil, melted and cooled

1/4 cup (60 mL)


Directions


Muesli:

 

  1. In a bowl, stir together oats, almonds, sunflower seeds, flax and cinnamon with milk. Cover and refrigerate overnight.
  2. Divide oat mixture between 2 bowls and sprinkle each with fruit. Dollop with a heaping tablespoon of bean paste to serve.


Adzuki Bean Paste:

 

  1. Place dates in a bowl, cover with boiling water and let stand for 15 minutes. Drain dates reserving about 1/2 cup (125 mL) of the water.
  2. Place dates, beans and oil in food processor or blender and puree until smooth, adding some of the reserved water to make a smooth paste. Cover and refrigerate.

Nutrition Information per serving (1 bowl): 

Calories: 525 kcal

Protein: 17 g

Fat: 17 g

Carbohydrate: 67 g

Fibre: 12 g

Sodium: 67 mg

Iron: 4 mg

Calcium: 242 mg

Last Update – July 11, 2017

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