Recipe description
June 17, 2026
Adzuki Bean and Artichoke Sourdough Tart with Mint
A fiber-rich, gut-friendly tart with bean, artichoke, mint.
Protein Rich
Plant Based
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans, artichokes, and whole grains.
- Colorful herbs and vegetables add polyphenols and dietary diversity.
- Sourdough crust introduces fermentation-inspired notes and balanced carbohydrates.
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
Artichoke
1
piece
Bread, sourdough
1
slice
Mint
2
teaspoon
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F).
2
In a bowl, mix the adzuki beans, chopped artichoke, and olive oil.
3
Spread the mixture onto the sourdough slice.
4
Sprinkle with mint, salt, and black pepper.
5
Bake in the preheated oven for 20-25 minutes or until the crust is golden.
6
Let it cool slightly before slicing and serving.
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Nutrition
420 kcal
Calories
16 g
Protein
48 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is the crust gluten-free or does it contain gluten?
It depends on the crust ingredients; if the sourdough base uses wheat, it's not gluten-free. Use gluten-free flour and a gluten-free sourdough to make it gluten-free.
Can I use canned adzuki beans, or should I cook dried beans first?
Canned adzuki beans are fine; rinse and drain them before using.
Is this tart vegan-friendly?
Yes, as written it can be vegan as long as the crust contains no eggs or dairy.
How many servings does this yield?
Usually about 4–6 slices, depending on the tart size.
How should I store leftovers and how long do they keep?
Refrigerate in an airtight container; best within 2–3 days; reheat in an oven to restore crust crispness.
Can I freeze the tart?
Yes, freezing is possible; freeze baked slices or the unbaked crust; thaw and reheat; best within 1–2 months.
What substitutions work well (e.g., spinach instead of artichokes)?
You can swap in spinach, mushrooms, or roasted peppers; keep the fiber content similar.
What flavor notes should I expect from mint with artichokes and adzuki beans?
Mint adds brightness; artichokes provide a mild, savory note; the sourdough crust adds a hint of tang.
Is this recipe suitable for weeknights, and can it be prepared in advance?
Yes, it’s approachable for weeknights; you can prepare the filling ahead and assemble/bake the day of; the crust can also be prepared in advance.
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