Recipe description
July 29, 2026
Slow-Simmered Adzuki Bean and Aubergine Stew with Smoked Paprika
Slow-simmered adzuki bean and aubergine stew for gut balance.
High Fiber
Protein Rich
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables supporting digestion and microbial diversity.
- Includes polyphenol-rich ingredients like aubergine, tomatoes, and paprika.
- Balanced plant-forward meal with protein from beans and healthy fats from olive oil.
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
Aubergine
2
piece
Paprika powder
1
teaspoon
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
2
cup
Tomato, paste
1
tablespoon
Bay leaf
1
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse adzuki beans and soak overnight or for at least 4 hours. Drain and set aside.
2
Dice aubergine into 1-inch cubes. Sprinkle with salt and let sit for 15 minutes to draw out moisture. Pat dry.
3
Heat olive oil in a large pot over medium heat. Add diced onion and minced garlic, sauté until softened, about 5 minutes.
4
Add smoked paprika and tomato paste, stirring for 1 minute to release aroma.
5
Add soaked adzuki beans, diced aubergine, vegetable broth, bay leaf, salt, and black pepper. Stir to combine.
6
Bring to a boil, then reduce heat to low. Cover and simmer for 1.5 to 2 hours, stirring occasionally, until beans are tender and stew is thickened.
7
Remove bay leaf. Taste and adjust seasoning if needed. Serve warm.
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Nutrition
440 kcal
Calories
15 g
Protein
60 g
Carbohydrates
15 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
1.5 g
Salt
FAQ
Can I use canned adzuki beans, and how would that change the cooking time?
Yes. Use drained canned adzuki beans and add them during the final 10–15 minutes of cooking; no soaking required.
Should I soak the beans? Are there alternatives to soaking?
Soaking shortens cooking time and improves digestibility. If you can't soak, use canned beans or cook longer from dried.
How should I store leftovers and how long will they keep?
Refrigerate in an airtight container for 3–4 days; freeze for up to 3 months; reheat gently.
What should I serve this with?
Pair with whole grains or leafy greens.
Can I freeze this stew?
Yes, after cooling; freeze for up to 3 months; thaw overnight in the fridge and reheat gently.
How spicy is the dish, and can I adjust the heat?
Smoked paprika adds a mild smoky flavor. For more heat, increase pepper or paprika to taste; omit if preferred.
Is this recipe gluten-free?
Yes as written, but check the vegetable broth for gluten-free labeling and avoid gluten-containing additives.
What if aubergine becomes too soft?
If you prefer firmer cubes, add the aubergine later or shorten the simmer time.
Can I make this in a pressure cooker or slow cooker?
Yes. Instant Pot/high-pressure: 25–30 minutes with natural release; Slow cooker: 6–8 hours on low or 3–4 hours on high.
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