Recipe description
October 13, 2026
Harissa Adzuki Bean Aubergine Soup
A warming, fiber-rich soup with aubergine, adzuki beans, and vibrant harissa
Vegan
High Fiber
One Pot Meal
78%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from aubergine, onion, garlic, tomato, and adzuki beans.
- Includes a diverse range of colorful plants, herbs, and polyphenol-rich spices.
- Uses olive oil and legumes in a warming, minimally processed 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
Aubergine
1
piece
Bean, red
0.5
tablespoon
Harissa paste
2
tablespoon
Onion
1
piece
Garlic
2
clove
Tomato, paste
2
tablespoon
Vegetable broth
3
cup
Oil, olive
2
tablespoon
Paprika powder
1
teaspoon
Seed, cumin
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Lemon juice
1
teaspoon
Coriander
2
tablespoon
Instructions
1
Dice the aubergine into 2 cm cubes and chop the onion and garlic.
2
Heat the olive oil in a large pot over medium heat and fry the aubergine for 5-7 minutes until golden, adding a splash more oil if needed.
3
Add the onion and cook for 3-4 minutes until softened, then stir in the garlic for 1 minute.
4
Stir in the harissa paste, tomato paste, paprika powder and ground cumin and cook for 1-2 minutes until fragrant.
5
Add the vegetable broth and drained adzuki beans, bring to a boil, then reduce the heat and simmer for 20 minutes.
6
Season with salt, black pepper and lemon juice, adjusting the heat with extra harissa if desired.
7
Lightly mash some of the aubergine against the side of the pot for a creamier texture, then ladle into bowls and top with fresh coriander before serving.
More Recipes For Your Gut
Nutrition
260 kcal
Calories
5 g
Protein
22 g
Carbohydrates
6 g
Fiber
9 g
Sugar
18 g
Fat
3 g
Saturated fat
1.4 g
Salt
FAQ
How many servings does this harissa adzuki bean aubergine soup make?
The recipe makes 2 servings.
How long does the soup take to prepare?
Allow about 35–45 minutes, including chopping and simmering.
Should the adzuki beans be cooked before adding them?
Yes. Use cooked and drained adzuki beans. If using dried beans, cook them separately according to the packet instructions first.
How can I make the soup less spicy?
Use less harissa, then add more gradually to taste. You can also balance the flavor with a little extra broth.
How can I make the soup creamier?
Lightly mash some of the aubergine against the side of the pot before serving.
Can I replace the fresh coriander?
Yes. Use fresh parsley, mint, or another herb you enjoy, or leave it out.
Is this soup vegan and gluten-free?
It is suitable for a vegan diet when all packaged ingredients, especially the broth and harissa, are confirmed vegan. Check labels for gluten if needed.
How should I store leftover soup?
Cool it promptly, refrigerate it in a covered container, and use it within 2–3 days. Reheat thoroughly until piping hot.
Can this soup be frozen?
Yes. Freeze cooled soup in airtight portions for up to 3 months. Thaw in the refrigerator and reheat thoroughly.
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