Healthy Homemade Red Bean Paste (Anko)
This healthy homemade red bean paste, or Anko, offers a naturally sweet and satisfying filling for various Asian desserts or a delightful topping for your favorite breakfast bowls. Made with minimal added sugar, it highlights the earthy sweetness of adzuki beans.
For 8 servings
Rinse the dried adzuki beans thoroughly under cold water. Place them in a large bowl and cover with at least 3 cups of fresh cold water. Let them soak for a minimum of 6 hours or preferably overnight. Drain and rinse the soaked beans.
Transfer the soaked and rinsed adzuki beans to a medium-sized heavy-bottomed pot. Add 6 cups of fresh water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 45-60 minutes, or until the beans are very tender and easily mashable between your fingers. They should be almost falling apart.
Carefully drain the cooked beans, reserving about 1 cup of the cooking liquid. Return the drained beans to the pot over low heat. Add the maple syrup and salt.
Using a potato masher, fork, or the back of a spoon, mash the beans to your desired consistency. For a smoother paste, you can transfer them to a food processor and pulse a few times, adding a tablespoon or two of the reserved cooking liquid if needed, then return to the pot.
Continue to cook the mashed beans over medium-low heat, stirring constantly with a wooden spoon or spatula, for 10-15 minutes. The mixture will thicken as the remaining liquid evaporates and the starches release.
Scrape the bottom of the pot frequently to prevent sticking and burning. The paste is ready when it pulls away from the sides of the pot and forms a soft, pliable ball, similar to a thick hummus or play-doh consistency.
If the paste becomes too thick, add a tablespoon of the reserved cooking liquid at a time until the desired consistency is reached. If it's too thin, continue cooking and stirring until it thickens.
Remove the pot from the heat and transfer the red bean paste to a clean, airtight container. Allow it to cool completely to room temperature before refrigerating. The paste will thicken further as it cools.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For an even smoother paste, use a food processor or an immersion blender after the beans are cooked and drained. You can also pass the mashed beans through a fine-mesh sieve.
- 2Always soak adzuki beans overnight for best results; this significantly reduces cooking time and helps achieve a creamier texture.
- 3Adjust the amount of maple syrup to your preference. Start with 4 tablespoons and add more if you desire a sweeter paste.
- 4Store homemade anko in an airtight container in the refrigerator for up to 5-7 days, or freeze for up to 3 months. Thaw in the refrigerator before use.
Adapt it for your goals.
Texture Variation
For 'Tsubu-an' (chunky red bean paste), mash the beans less, leaving more whole or partially mashed beans. For 'Koshi-an' (smooth red bean paste), mash thoroughly and then pass through a fine-mesh sieve to remove all skins.
Sweetener SwapSweetener Swap
Substitute maple syrup with other natural sweeteners like agave nectar, coconut sugar, or a sugar-free alternative like erythritol for different flavor profiles or dietary needs. Adjust quantities to taste.
Flavor InfusionFlavor Infusion
Infuse the paste with subtle flavors by adding a small piece of orange peel or a few star anise pods to the cooking water with the beans, removing them before mashing.
Why this is on our healthy list.
Rich in Fiber
Adzuki beans are an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Plant-Based Protein
This paste provides a good amount of plant-based protein, making it a satisfying and nutritious addition to vegetarian and vegan diets.
Antioxidant Powerhouse
Adzuki beans are packed with antioxidants, which help combat oxidative stress and protect the body's cells from damage.
Frequently asked questions
Yes, you can use canned adzuki beans for a quicker version. Drain and rinse them well, then proceed from step 3, adjusting the cooking time as they are already soft. You might need less or no reserved liquid.
