Recipe description
August 3, 2026
Asparagus Adzuki Bean Dal with Za'atar
A fiber-rich, plant-forward dal with asparagus, adzuki beans, and fragrant za’atar.
High Fiber
Legume Rich
One Pot Meal
89%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and plant protein from adzuki beans and asparagus.
- Combines diverse plant foods with polyphenol-rich garlic, onion, olive oil, and spices.
- Balanced with legumes, vegetables, healthy fats, and slow-digesting carbohydrates.
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
Asparagus, green
200
gram
Adzuki beans
150
gram
Za'atar
2
teaspoon
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Seed, cumin
1
teaspoon
Turmeric
1
teaspoon
Salt
1
teaspoon
Water
500
ml
Instructions
1
Rinse the adzuki beans and soak them in water for at least 4 hours or overnight.
2
Chop the onion and garlic finely. Heat olive oil in a pot and sauté the onion and garlic until soft.
3
Add cumin, turmeric, and salt to the pot and stir for 1 minute to release the aromas.
4
Drain the soaked adzuki beans and add them to the pot. Pour in 500 ml of water and bring to a boil.
5
Reduce heat and simmer for 30-40 minutes until the beans are tender.
6
Trim the asparagus and cut into 2-inch pieces. Add to the pot during the last 10 minutes of cooking.
7
Once the dal is cooked and the asparagus is tender, stir in za’atar and adjust seasoning if needed.
8
Serve hot with a sprinkle of extra za’atar on top.
More Recipes For Your Gut
Nutrition
410 kcal
Calories
18 g
Protein
56 g
Carbohydrates
14 g
Fiber
8 g
Sugar
15 g
Fat
2 g
Saturated fat
2.9 g
Salt
FAQ
How many servings does this asparagus adzuki bean dal make?
The recipe makes 2 servings.
Do adzuki beans need to be soaked before cooking?
Yes. Rinse and soak them for at least 4 hours or overnight, then drain before cooking.
How long do the adzuki beans need to cook?
Simmer them for about 30–40 minutes, or until tender. Cooking time can vary with the age of the beans.
When should the asparagus be added?
Add the cut asparagus during the final 10 minutes so it becomes tender while retaining some texture.
Can I use cooked or canned adzuki beans?
Yes. Add about 300–350 g drained cooked beans and reduce the water. Simmer until heated through, then add the asparagus for the final 10 minutes.
What can I use instead of za’atar?
Use a little dried thyme or oregano with sesame seeds and lemon zest, if suitable for your dietary needs.
Is this dal suitable for a vegan diet?
Yes, the listed ingredients are plant-based. Check the za’atar label if you need to avoid specific allergens.
How should leftovers be stored?
Cool leftovers promptly, refrigerate them in a covered container, and eat within 2–3 days. Reheat thoroughly before serving.
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