Recipe description
October 3, 2026
Adzuki Bean Brown Rice Bowl with Cranberry and Dill Yogurt Sauce
A fiber-rich bowl with colorful plants, whole grains, and tangy yogurt
High Fiber
Whole Grains
Legume Rich
89%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from adzuki beans, brown rice, cranberries, onions, and garlic.
- Combines colorful plant foods, herbs, and olive oil for strong dietary diversity.
- Balances legumes and whole grains with protein-rich yogurt and healthy fats.
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
0.75
cup
Rice, brown
1
cup
Cranberry
0.5
bowl
Dill
2
teaspoon
Greek yogurt
1
bowl
Lemon juice
2
teaspoon
Onion, spring
2
cup
Garlic
1
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Instructions
1
Rinse the adzuki beans, then soak them in plenty of water for at least 4 hours or overnight.
2
Drain the beans, place them in a pot with fresh water, and simmer for 45–60 minutes until tender. Drain and season lightly with salt.
3
Meanwhile, rinse the brown rice and cook it according to package directions until tender, about 30–40 minutes. Fluff with a fork.
4
In a small pan, toast the cranberries with a drizzle of olive oil over medium heat for 2–3 minutes until they begin to soften and release color.
5
To make the yogurt sauce, stir together the Greek yogurt, chopped fresh dill, lemon juice, a pinch of salt, and a small splash of olive oil until smooth.
6
Thinly slice the spring onions and mince the garlic; sauté them in a little olive oil for 1–2 minutes, then fold in the cooked adzuki beans to warm through.
7
Assemble the bowls: divide the brown rice between two bowls, top with the warm adzuki bean mixture and the cranberries.
8
Spoon the dill yogurt sauce over each bowl and serve immediately.
More Recipes For Your Gut
Nutrition
760 kcal
Calories
29 g
Protein
126 g
Carbohydrates
15 g
Fiber
12 g
Sugar
22 g
Fat
4 g
Saturated fat
1.2 g
Salt
FAQ
How long should I soak the adzuki beans?
Soak them in plenty of water for at least 4 hours or overnight, then drain and rinse before cooking.
Can I use canned adzuki beans?
Yes. Drain and rinse about 2 cups of canned beans, then warm them with the sautéed spring onion and garlic.
Can I prepare the rice and beans ahead of time?
Yes. Cooked rice and beans can be refrigerated for up to 3 days in separate airtight containers. Reheat them thoroughly before serving.
What type of cranberries should I use?
Fresh or frozen cranberries work well. If using dried cranberries, use less oil and toast them briefly because they are already soft and sweet.
Can I make the yogurt sauce dairy-free?
Yes. Use an unsweetened, plain plant-based yogurt with a thick texture. The flavor and consistency may vary slightly.
Can I use another grain instead of brown rice?
Yes. Quinoa, bulgur, or another cooked whole grain can replace the brown rice. Adjust the cooking time according to the package directions.
Is this bowl gluten-free?
The listed ingredients are naturally gluten-free, but check product labels and avoid cross-contamination if strict gluten avoidance is required.
How many servings does this recipe make?
It makes two servings. Divide the rice, bean mixture, cranberries, and sauce evenly between two bowls.
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