Adzuki Bean and Sea Vegetable Soup
Ali Segersten
Seaweed? Yep, that's right, those beautiful vegetables that grow in the ocean. They're really quite tasty! I realized recently that I had not yet highlighted this wonderful, mineral-rich plant. Did you know that sea vegetables offer a concentrated source of trace minerals, particularly iodine? Iodine is needed to make thyroid hormone. Thyroid hormone is incredibly important for normal function of the human body. So important that every single cell has a receptor for this amazing "master switch" of metabolism. Want to have perfectly regulated body weight and body temperature? Then shoot for optimal thyroid hormone function. How do you do that? Eat a diet that keeps your autoimmune thyroid antibodies down, and add in some seaweed on a regular basis.
Seaweed is one of nature's richest sources of iodine. Iodine is THE key ingredient in thyroid hormones. We have all heard of T4, tetraiodothyronine, the pre-hormone, and T3, triiodothyronine, the active form of thyroid hormone, but what does that mean? It means four iodines attached to a tyrosine amino acid or three iodines attached to a tyrosine amino acid. One of these iodines is removed with the help of selenium as a cofactor when turning the inactive T4 into the active T3 thyroid hormone. So in essence, if you do not have adequate iodine and selenium, your body may not be able to produce enough thyroid hormone. Are you eating a diet high in phytates or oxalates? You may have an increased need for iodine as these foods tend to bind to iodine.
Seaweed can be found at your local health food store. Look for kombu (kelp), wakame, hijiki, arame, or dulse. I keep kelp granules in a small container on our table to sprinkle on food. I like to add wakame to soups like this one.
Adzuki Bean and Sea Vegetable Soup
Serve this nourishing soup for breakfast, lunch, or dinner. You can make this on the stovetop or in your slow cooker. Although adzuki beans don't need to be soaked before cooking, I have found that when using the slow cooker you need to soak them in order for them to cook properly. Before you go to work or school in the morning, place your beans in a bowl and cover with filtered water. Then before you go to bed that night, drain the beans and place them into your slow cooker with the rest of the ingredients. You will wake up to a pot full of warm soup to serve for breakfast or ready to pack for lunch! I prefer to use Homemade Chicken Stock instead of water for the base of the soup; it adds much more flavor and nutrients. Serve this soup with a dollop of Basic Sticky Brown Rice if desired.
I use a ready-to-use Pacific Wakame from Emerald Cove in this recipe. It is already broken into small pieces that you can just toss into soups and stews, though I like to crush it to make the pieces even smaller. I use about 2 tablespoons per batch of soup. You can also use wakame strips and then just break them into little pieces. Look for seaweed in the bulk section of your local co-op or health food store (sometimes it can be in an obscure, hidden place) or the asian foods section.
Optional Garnishes
- Saute the diced onion in the oil for about 5 minutes, or until softened.
- If you are making this recipe on the stove, then add the remaining ingredients to a 3 to 4-quart pot, cover and simmer for about 45 minutes.
- If you are using a crockpot, then add the sautéed onions to the pot and then add the remaining ingredients, cover, and cook on low for 8 hours or high for 4 to 5 hours.
- To test and see if the beans are cooked you can take a few out and mash them between your fingers. They should be soft and mash easily. If not, continue to cook until done.
- Serve hot with optional garnishes (my favorite is a combination of chopped cilantro and hot pepper sesame oil).
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About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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