Recipe description
August 1, 2026
Adzuki Bean Aubergine Curry with Fennel Seed
A warming, fiber-rich curry pairing adzuki beans and aubergine with aromatic fennel seed.
High Fiber
Legume Rich
Plant Based
86%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fermentable fiber and plant protein from adzuki beans.
- Combines aubergine, tomatoes, onion, garlic, fennel, curry spices, and coriander for plant diversity.
- Uses olive oil and minimally processed ingredients for a satisfying, fiber-forward meal.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Adzuki beans
1
cup
Aubergine
2
piece
Fennel seed
1
teaspoon
Onion
1
piece
Garlic
2
clove
Tomato
2
piece
Curry powder
1
teaspoon
Coconut milk
1
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Coriander
2
tablespoon
Instructions
1
Heat olive oil in a large pan over medium heat. Add chopped onion and garlic, and sauté until softened.
2
Add diced aubergine and cook until lightly browned, stirring occasionally.
3
Stir in curry powder and fennel seeds, cooking for 1 minute to release aromas.
4
Add chopped tomatoes, adzuki beans, and coconut milk. Bring to a gentle simmer.
5
Cover and cook for 20-25 minutes until aubergine is tender and flavors are well combined.
6
Season with salt to taste and garnish with fresh coriander before serving.
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Nutrition
620 kcal
Calories
18 g
Protein
62 g
Carbohydrates
17 g
Fiber
13 g
Sugar
35 g
Fat
22 g
Saturated fat
3 g
Salt
FAQ
How many people does this adzuki bean aubergine curry serve?
The recipe makes approximately 2 servings.
Should I use cooked or dried adzuki beans?
Use cooked adzuki beans. If using dried beans, soak and cook them separately until tender before adding them to the curry.
Can I use canned adzuki beans?
Yes. Drain and rinse canned adzuki beans before adding them. They can be stirred in with the tomatoes and coconut milk.
How do I know when the aubergine is cooked?
It should be soft and tender throughout, with no firm or spongy centre. This usually takes 20–25 minutes in the covered curry.
Can I make the curry less spicy?
Yes. Use a mild curry powder or reduce the amount. Add more gradually if you prefer a hotter curry.
What can I use instead of coconut milk?
Use an unsweetened plant-based cream or cooking milk. The texture and flavour will be slightly different.
How should I store and reheat leftovers?
Cool the curry promptly, refrigerate it in a covered container, and use it within 2–3 days. Reheat thoroughly until hot, adding a splash of water if needed.
What can I serve with this curry?
Serve it with rice, flatbread, quinoa, or a simple green salad.
Can adzuki beans cause digestive discomfort?
Beans are high in fibre and may cause gas or bloating for some people. Start with a smaller portion, eat slowly, and drink enough water if your diet is not used to much fibre.
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