Recipe description
October 4, 2026
Adzuki Bean Brown Rice Bowl with Artichoke and Dill Yogurt Sauce
A fiber-rich bowl with plant diversity, artichoke, and creamy dill yogurt sauce.
High Fiber
Legume Rich
Whole Grains
80%
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: egg, tree_nut, peanut, milk, lupin, 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
- Provides fiber from brown rice, adzuki beans, and artichoke.
- Combines several plant foods with herbs, garlic, lemon, and olive oil.
- Includes cultured Greek yogurt alongside protein, whole grains, and vegetables.
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
tablespoon
Rice, brown
1
cup
Artichoke
2
piece
Greek yogurt
1
bowl
Dill
2
teaspoon
Lemon juice
2
teaspoon
Garlic
1
clove
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the brown rice and cook it in salted water until tender, about 30-35 minutes. Drain and set aside.
2
If using dried adzuki beans, cook until tender; otherwise, rinse and drain canned beans.
3
Grill or pan-sear the artichoke hearts in a little olive oil until lightly golden, about 4-5 minutes.
4
In a small bowl, mix the Greek yogurt, chopped dill, lemon juice, grated garlic, and a pinch of salt to make the dill yogurt sauce.
5
Season the beans with a drizzle of olive oil, black pepper, and a pinch of salt.
6
Assemble the bowls: divide the brown rice between two bowls, top with adzuki beans and grilled artichoke.
7
Spoon the dill yogurt sauce over each bowl and serve immediately.
More Recipes For Your Gut
Nutrition
390 kcal
Calories
16 g
Protein
52 g
Carbohydrates
8 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
1.1 g
Salt
FAQ
How many servings does this adzuki bean brown rice bowl make?
The recipe makes two servings.
Can I use canned adzuki beans?
Yes. Rinse and drain canned adzuki beans before adding them to the bowl.
How long does the brown rice take to cook?
Rinsed brown rice usually takes about 30–35 minutes to cook until tender.
Can I use jarred or canned artichoke hearts?
Yes. Drain them well, then grill or pan-sear until lightly golden.
Can I make the dill yogurt sauce in advance?
Yes. Prepare it ahead and refrigerate it in a covered container until serving.
How can I make this bowl dairy-free?
Use an unsweetened, plant-based yogurt instead of Greek yogurt.
Is this recipe gluten-free?
The listed ingredients are naturally gluten-free, but check packaged products for cross-contamination information.
Can I prepare the components ahead of time?
Yes. Cook the rice and beans, prepare the sauce, and store each component separately in the refrigerator.
How should I store leftovers?
Refrigerate leftovers in airtight containers and use them within a few days. Keep the sauce separate when possible.
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.