Recipe description
October 6, 2026
Beetroot Adzuki Bean Dal with Ginger
A vibrant, fiber-rich dal with earthy beetroot and warming ginger.
High Fiber
Whole Grains
Colorful Plants
88%
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 beetroot.
- Provides colorful, polyphenol-rich plants, herbs, and warming spices.
- Combines legumes, vegetables, olive oil, and coconut milk for a satisfying meal.
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
Beetroot
2
piece
Bean, red
6
tablespoon
Ginger
2
cup
Onion
1
piece
Garlic
2
clove
Tomato
1
piece
Seed, cumin
1
tablespoon
Turmeric
0.5
teaspoon
Vegetable broth
2
cup
Coconut milk
0.5
cup
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Coriander
2
tablespoon
Instructions
1
Rinse the adzuki beans and soak them in water for at least 4 hours or overnight; drain before cooking.
2
Peel and grate the beetroot and ginger, finely chop the onion, and mince the garlic.
3
Heat the olive oil in a large pot over medium heat. Add the cumin seeds and toast for 30 seconds until fragrant.
4
Add the chopped onion and cook for 3-4 minutes until soft, then stir in the garlic and ginger and cook for 1 minute more.
5
Add the chopped tomato, grated beetroot, and turmeric. Cook for 5 minutes, stirring occasionally.
6
Add the drained adzuki beans and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 35-40 minutes until the beans are tender.
7
Stir in the coconut milk and season with salt. Simmer uncovered for 5 more minutes to thicken the dal.
8
Serve warm, garnished with fresh coriander, alongside rice or flatbread.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
13 g
Protein
55 g
Carbohydrates
14 g
Fiber
13 g
Sugar
19 g
Fat
8 g
Saturated fat
1.3 g
Salt
FAQ
How many servings does this beetroot adzuki bean dal make?
The recipe makes 2 servings.
Do adzuki beans need to be soaked before cooking?
Yes. Soak the dried beans for at least 4 hours or overnight, then drain and rinse them.
How long does the dal take to cook?
After soaking, simmer the beans for 35–40 minutes, then cook the dal for another 5 minutes with the coconut milk.
How can I tell when the adzuki beans are ready?
They should be tender when pressed or tasted, without a hard centre. Cooking time may vary depending on the beans.
Can I make this dal without coconut milk?
Yes. Replace it with extra vegetable broth, or use an unsweetened plant-based cream for a different texture.
Is this beetroot dal vegan and gluten-free?
It is vegan and naturally gluten-free when the vegetable broth and all other packaged ingredients are suitable for those requirements.
What can I serve with beetroot adzuki bean dal?
Serve it warm with rice or flatbread, and finish with fresh coriander.
How can I adjust the consistency?
Simmer uncovered for longer to thicken it, or add a little vegetable broth if it becomes too thick.
How should I store leftover dal?
Cool it promptly, refrigerate it in a sealed container, and use it within 2–3 days. Reheat until piping hot.
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