Recipe description
Published on: July 31, 2026
High Fiber
Polyphenol Rich
Legume Rich
Ingredients
Bean, brown
1
cup
Rice, brown
1
cup
Blueberry
0.5
bowl
Yoghurt, whole
0.5
bowl
Dill
1
teaspoon
Lemon juice
1
teaspoon
Oil, olive
1
teaspoon
Salt
0.25
teaspoon
Black pepper
0.125
teaspoon
Instructions
1
Cook brown rice according to package instructions and set aside to cool slightly.
2
Rinse and drain adzuki beans, then steam or boil until tender (about 20-25 minutes). Drain and set aside.
3
In a small bowl, whisk together plain yogurt, chopped fresh dill, lemon juice, olive oil, salt, and black pepper to make the sauce.
4
In two serving bowls, layer cooked brown rice and adzuki beans.
5
Top each bowl with fresh blueberries and a generous drizzle of dill yogurt sauce.
6
Serve immediately, optionally garnished with extra dill or a sprinkle of black pepper.
Nutrition
475 kcal
Calories
18 g
Protein
75 g
Carbohydrates
12 g
Fiber
9 g
Sugar
11 g
Fat
3 g
Saturated fat
0.8 g
Salt
Why this recipe fits you
- Rich in fiber from adzuki beans, brown rice, and blueberries.
- Combines colorful berries, herbs, legumes, and whole grains for plant diversity.
- Includes yogurt, olive oil, and protein-rich legumes for a balanced, satisfying 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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
How many servings does this adzuki bean and brown rice bowl make?
The listed quantities make two servings.
Should I use cooked or dried adzuki beans?
Use cooked adzuki beans, such as canned beans that have been rinsed and drained. Dried beans need soaking and longer cooking before use.
Can I prepare the brown rice in advance?
Yes. Cook it ahead, cool it promptly, and refrigerate it in a covered container. Reheat thoroughly before serving if desired.
Can I make this bowl vegan?
Yes. Replace the plain yogurt with an unsweetened plant-based yogurt, such as soy yogurt, and check the label for suitable ingredients.
Is this recipe gluten-free?
The listed ingredients are naturally gluten-free, but check packaged ingredients such as yogurt and canned beans for cross-contact information.
Can I serve the bowl warm?
Yes. Serve the rice and beans warm, or let them cool slightly before adding the yogurt sauce and blueberries.
How long can leftovers be stored?
Refrigerate leftovers promptly in a covered container and use them within two days. Keep the sauce separate when possible.
What can I use instead of fresh dill?
Use a smaller amount of dried dill, or try fresh parsley or chives for a different flavor.
What makes this bowl filling?
Adzuki beans and brown rice provide plant-based protein, carbohydrates, and fiber, while the yogurt adds creaminess and some protein.
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