Adzuki beans — the small red beans of East Asian sweet preparations, culturally adjacent to black-eyed peas for Black American communities (same Vigna genus). Exceptionally high in folate and potassium, low in fat.
Adzuki beans are accessible at Asian grocery stores in every US city — a low-cost, high-folate legume for Black American communities who may not have easy access to West African specialty stores.
Adzuki beans have the highest folate content of any commonly available legume — 622mcg per 100g cooked (155% DV in one cup). For Black American communities with sickle cell trait (8-10% prevalence), pregnancy folate requirements, and elevated cardiovascular homocysteine risk — adzuki beans are the single highest folate food source available in standard US grocery stores. The potassium content (532mg/100g) is cardiovascular-protective. The anthocyanins from the red pigment provide additional antioxidant and anti-inflammatory activity similar to red wine polyphenols. The glycemic index is approximately 35 — very low.
Soak overnight. Boil 1-1.5 hours until tender. Use in sweet red bean preparations (red bean paste for mochi), savory soups, as a side dish, or in grain bowls. Available at Asian grocery stores and increasingly at mainstream grocery stores.
Free, no account needed to ask.