Recipe description
July 30, 2026
Adzuki Bean Brown Rice Bowl with Cranberry and Lemon Yogurt Sauce
Gut-friendly, fiber-rich bowl with tangy cranberry yogurt sauce
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and whole grains.
- Includes polyphenol-rich cranberries and lemon zest.
- Probiotic yogurt provides fermentation benefits and balanced protein.
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
Cranberry
0.5
cup
Lemon
1
piece
Yoghurt, whole
1
bowl
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse adzuki beans and brown rice separately under cold water.
2
Cook brown rice according to package instructions; simultaneously, simmer adzuki beans in water until tender (about 45 minutes).
3
While beans and rice cook, zest and juice the lemon, and mix with yogurt and cranberries to create the sauce.
4
Season cooked beans and rice with olive oil, salt, and black pepper to taste.
5
Divide rice and beans into two bowls, then top each with a generous spoonful of cranberry-lemon yogurt sauce.
6
Serve immediately, optionally garnished with fresh herbs or a sprinkle of seeds.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
16 g
Protein
63 g
Carbohydrates
11 g
Fiber
7 g
Sugar
12 g
Fat
3 g
Saturated fat
0.6 g
Salt
FAQ
Is this recipe suitable for vegetarians or vegans?
It's vegetarian as written; not vegan due to yogurt. Use plant-based yogurt to make it vegan.
What are the main nutrients in this bowl?
Adzuki beans and brown rice provide protein and fiber; yogurt adds calcium and probiotics; cranberries contribute polyphenols.
Can I meal-prep this ahead?
Yes. Cook the beans and rice in advance; chill. Keep the sauce separate and assemble before eating.
How long does it take to make?
Roughly 60–75 minutes total; beans simmer about 45 minutes; rice time varies by package; plan about 15 minutes active prep.
Can I substitute ingredients?
Yes. You can use other grains (quinoa, barley), different dried fruit or citrus, or dairy-free yogurt.
How much salt is in it and can I reduce it?
The recipe uses 0.5 teaspoon salt; adjust to taste or omit for lower sodium.
Is this suitable for kids?
Generally yes; cut the beans smaller if needed and check yogurt for dairy restrictions.
How should I store leftovers?
Refrigerate in airtight containers for 3–4 days; reheat gently.
Is this gluten-free?
Brown rice and adzuki beans are gluten-free; check yogurt and add-ins for gluten-containing ingredients.
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