Recipe description
July 31, 2026
Aubergine Adzuki Bean Dal with Fennel Seed
A warming, fiber-rich dal with aubergine, adzuki beans, and aromatic fennel seed.
High Fiber
Whole Grains
Plant Based
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from adzuki beans, aubergine, onion, tomato, and aromatics.
- Combines diverse plant foods with herbs and spices for flavor and polyphenol variety.
- Provides a satisfying balance of plant protein, slow carbohydrates, and 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
Aubergine
1
piece
adzuki beans
1
cup
fennel seed
1
teaspoon
Onion
1
piece
Garlic
2
clove
Ginger
1
tablespoon
Tomato
1
piece
Curry powder
1
teaspoon
Vegetable broth
2
cup
Coconut milk
1
cup
oil
2
tablespoon
Salt
1
teaspoon
Cilantro
2
tablespoon
Instructions
1
Chop the aubergine into 1-inch cubes and set aside.
2
In a large pot, heat oil over medium heat. Add chopped onion, garlic, and ginger, and sauté until fragrant, about 3 minutes.
3
Add fennel seeds and curry powder, stirring for 1 minute to release aromas.
4
Add chopped tomato and cook until softened, about 5 minutes.
5
Stir in adzuki beans, vegetable broth, and coconut milk. Bring to a simmer.
6
Add aubergine cubes, reduce heat to low, cover, and cook for 25–30 minutes until aubergine is tender and flavors meld.
7
Season with salt to taste. Garnish with fresh cilantro before serving.
More Recipes For Your Gut
Nutrition
510 kcal
Calories
17 g
Protein
65 g
Carbohydrates
16 g
Fiber
10 g
Sugar
22 g
Fat
11 g
Saturated fat
2.6 g
Salt
FAQ
How many servings does this aubergine adzuki bean dal make?
The recipe makes 2 servings.
Should I use cooked or dried adzuki beans?
Use cooked adzuki beans for the stated cooking time. If using dried beans, cook them separately until tender before adding them to the dal.
Is this aubergine dal vegan?
Yes. The listed ingredients are plant-based, but check packaged vegetable broth and curry powder labels if needed.
Is this recipe gluten-free?
The ingredients are naturally gluten-free, but check the labels of the vegetable broth and curry powder for possible additives.
Can I replace the coconut milk?
Yes. Use an unsweetened plant-based cream or extra vegetable broth. The dal will be less creamy without coconut milk.
How can I make the dal less spicy?
Use a mild curry powder and reduce the amount if necessary. The recipe contains no added chilli.
How do I know when the aubergine is cooked?
It is ready when the cubes are soft and can be easily pierced with a fork, usually after 25–30 minutes.
Can I prepare this dal ahead of time?
Yes. Cool it promptly, refrigerate it in a covered container, and use it within 2–3 days. Reheat thoroughly until piping hot.
What can I serve with aubergine adzuki bean dal?
Serve it on its own or with rice, flatbread, quinoa, or a fresh salad.
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