Hearty, delicious, and easy to make!
Soup can be the perfect meal for a busy weeknight or laid-back weekend when cooking is the last thing on your mind, but you still want to eat healthfully.
This dish can come together quickly, and cook all day in the crock pot while you’re busy with other activities.
Using canned beans can certainly cut down on some prep time, but if you’re using dry adzuki beans, which can be more cost-effective, I recommend soaking the beans overnight and then rinsing them before adding them to the crockpot the next day as this can make the beans easier to digest (1).
A Few Health Benefits of This Dish
Adzuki beans are rich in protein and fiber, both of which help us to feel full longer, and when studied, these beans were found to have anti-obesity effects as they help to regulate fat metabolism and improve leptin sensitivity (2). Leptin is the hormone that signals us to stop eating. In addition to their impressive nutrient profile, adzuki beans also contain more than 29 different types of antioxidants, with catechin and epicatechin glucosides being some of the dominant ones, that help to prevent cell damage and keep us healthier (3).
Mushrooms come in various types and provide us with essential nutrients like B vitamins for energy production, vitamin C that helps to protect our cells from damage, and minerals like calcium for strong bones, magnesium, and selenium, all while being low in calories and fat (4). Mushrooms like white button mushrooms also contain a modified amino acid, ergothioneine, that protects us against diseases like non-alcoholic fatty liver disease (5). You can read more about this protective amino acid and find another mushroom recipe here.
Cauliflower is a cruciferous vegetable that helps to reduce inflammation and supports a healthy immune system as it is an excellent source of vitamin C (6). This nutrient-dense veggie is also high in fiber and is a good source of antioxidants like glucosinolates and isothiocyanates that have been shown to slow cancer cell growth (7). You’ll find another delicious soup recipe with cauliflower here.
Mushroom & Adzuki Bean Soup Recipe:
6-8 cups broth
½ lb. (2 ½ cups) mushrooms, sliced
1 lb. cauliflower, riced
1 medium onion, diced
2 carrots, diced
1 cup spinach
3-4 garlic cloves, minced
½ - 1 cup adzuki beans, soaked/drained/rinsed
½ tsp. thyme, dried
¼ tsp. sage, dried
sea salt and black pepper to taste
Add all of the ingredients to the slow cooker (crockpot) and stir to combine.
Cover, and cook on low for about 7-8 hours, or high for about 4 hours.