Recipe description
June 17, 2026
Adzuki Bean and Artichoke Bowl with Parsley
Fiber-rich Adzuki Bean and Artichoke Bowl supports gentle digestion.
High Fiber
Protein Rich
Plant Based
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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We found the following allergens in the recipe ingredients: wheat, egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes diverse plant ingredients and herbs for polyphenols.
- Balanced with plant protein and healthy 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
Bean, red
12
tablespoon
Artichoke
2
piece
Parsley
2
tablespoon
Rice, brown
1
cup
Oil, olive
2
tablespoon
Garlic
2
piece
Lemon
1
piece
Salt
1
teaspoon
Pepper
0.5
teaspoon
Instructions
1
Rinse the adzuki beans and soak them in water overnight.
2
Cook the adzuki beans in fresh water until tender, about 45 minutes.
3
Steam or boil the artichoke until tender.
4
Chop the parsley finely.
5
In a bowl, combine the cooked adzuki beans, steamed artichoke, parsley, olive oil, salt, and pepper.
6
Mix well and serve warm or at room temperature.
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Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
11 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Is this dish vegan/vegetarian and dairy-free?
Yes—it's plant-based and contains no dairy ingredients.
What makes this dish good for digestion?
It’s high in fiber from adzuki beans and artichokes, which can support gentle digestion; if you’re new to high-fiber foods, start with a small portion.
Can I customize it with other vegetables or grains?
Yes. Add other vegetables or serve with whole grains like quinoa, brown rice, or barley to diversify fiber.
Is it gluten-free?
Yes, naturally gluten-free if you use gluten-free seasonings and ingredients.
How should I store and reheat leftovers?
Refrigerate leftovers for 3–4 days. Reheat on the stove or in the microwave until hot.
What if I’m sensitive to beans?
Beans can cause gas for some people. Rinse well, consider soaking, and introduce them gradually.
How long does it take to cook?
About 30 minutes from start to finish.
What does parsley contribute nutritionally?
Parsley adds polyphenols and vitamin K; if you’re taking anticoagulants, use parsley in moderation and check with your clinician.
Can I prepare this in advance?
Yes—it's suitable for meal prep. It keeps 2–3 days in the fridge and can be portioned; it also freezes after cooking.
How can this dish support gut microbiome diversity?
Pairing with a variety of vegetables and a whole-grain side broadens fiber diversity; the combination of beans, artichokes, and parsley has prebiotic potential.
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