Recipe description
July 28, 2026
Adzuki Bean Brown Rice Bowl with Pomegranate and Dill Yogurt Sauce
Fiber-rich Adzuki Bean Bowl with gut-friendly dill yogurt sauce
High Fiber
Microbiome Diversity
Polyphenol Rich
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: wheat, egg, tree_nut, milk, sulfites
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: lactose, histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and whole grains.
- Colorful plant foods provide polyphenols and dietary diversity.
- Includes fermented dairy yogurt sauce for flavor and probiotic-friendly touch.
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
Bean, red
1
cup
Rice, brown
1
cup
Seed, pomegranate
0.5
cup
Yoghurt, whole
0.5
cup
Dill
2
tablespoon
Lemon juice
1
teaspoon
Oil, olive
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Cook brown rice according to package instructions and set aside to cool slightly.
2
Rinse and drain adzuki beans, then simmer in water for 30-40 minutes until tender. Drain and set aside.
3
In a small bowl, mix plain yogurt, chopped fresh dill, lemon juice, olive oil, salt, and black pepper to make the sauce.
4
Assemble bowls by layering cooked brown rice, adzuki beans, and pomegranate seeds.
5
Drizzle dill yogurt sauce over each bowl and serve immediately.
Nutrition
590 kcal
Calories
24 g
Protein
98 g
Carbohydrates
11 g
Fiber
8 g
Sugar
8 g
Fat
1.5 g
Saturated fat
1.5 g
Salt
FAQ
Is this recipe vegan?
As written, it contains plain yogurt; to make it vegan, substitute plant-based yogurt or omit the yogurt.
Should I use dried or canned adzuki beans?
The recipe uses dried beans; if using canned, rinse and drain and reduce cooking time.
Is this dish gluten-free?
Yes, it’s naturally gluten-free; ensure no cross-contamination with gluten-containing foods.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; keep the dill yogurt sauce separate until serving.
Can I prep this bowl ahead for meal prep?
Yes: cook the rice and beans in advance; store components separately; assemble bowls before serving and add pomegranate seeds and sauce at the end.
What are the main nutritional benefits?
Provides fiber from beans and brown rice, plant protein, antioxidants from pomegranate, and calcium from yogurt.
Can I substitute ingredients?
Yes: swap brown rice for quinoa or another grain; use a different herb; substitute yogurt with non-dairy yogurt or omit; adjust lemon juice and oil to taste.
How spicy is it, and how can I adjust the seasoning?
The recipe is mild; add chili flakes or extra pepper to taste.
How many servings and roughly how many calories per serving?
Makes 2 servings; calories vary, typically a few hundred per serving depending on ingredients.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.