Recipe description
October 6, 2026
Adzuki Bean Brown Rice Bowl with Blueberry and Lemon Yogurt Sauce
A colorful, fiber-rich bowl with plant variety, berries, and tangy yogurt.
High Fiber
Polyphenol Rich
Whole Grains
88%
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.
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Overall
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We found the following allergens in the recipe ingredients: wheat, egg, tree_nut, milk, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from adzuki beans, brown rice, and blueberries.
- Combines legumes, whole grains, fruit, and yogurt for useful plant variety and protein.
- Includes colorful blueberries and a tangy fermented yogurt sauce with limited added honey.
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, brown
1
cup
Rice, brown
1
cup
Blueberry
1
bowl
Yoghurt, Greek
0.5
bowl
Lemon juice
2
teaspoon
Honey
1
teaspoon
Salt
0.25
teaspoon
Instructions
1
Rinse the brown rice and cook it in lightly salted water until tender, about 30-35 minutes.
2
Drain and rinse the cooked adzuki beans, then warm them gently in a small pan over low heat.
3
In a small bowl, whisk together the Greek yogurt, lemon juice, and honey until smooth and creamy.
4
Season the yogurt sauce with a small pinch of salt and adjust the lemon to taste.
5
Divide the cooked brown rice between two serving bowls.
6
Top the rice with the warm adzuki beans in an even layer.
7
Scatter fresh blueberries over each bowl.
8
Drizzle the lemon yogurt sauce over the top and serve immediately.
More Recipes For Your Gut
Nutrition
390 kcal
Calories
20 g
Protein
71 g
Carbohydrates
11 g
Fiber
14 g
Sugar
4 g
Fat
2 g
Saturated fat
0.8 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. Drain and rinse canned adzuki beans well, then warm them gently before serving.
How long does the brown rice take to cook?
It usually takes about 30–35 minutes, or until tender.
Can I prepare the rice and beans ahead of time?
Yes. Cook them in advance and refrigerate them separately for up to 3 days.
Can I make the lemon yogurt sauce without honey?
Yes. Omit the honey or replace it with a small amount of another sweetener if desired.
Can I use a dairy-free yogurt?
Yes. Choose a plain, unsweetened dairy-free yogurt with a thick texture.
Can this bowl be served cold?
Yes. It can be served warm, at room temperature, or chilled.
How should I store leftovers?
Store the rice, beans, blueberries, and sauce in separate airtight containers in the refrigerator and eat within 2–3 days.
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