Recipe description
July 31, 2026
Adzuki Bean and Artichoke Sourdough Tart with Oregano
Adzuki bean and artichoke tart boosts fiber and gut-friendly flavor.
Protein Rich
82%
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 adzuki beans and artichokes.
- Incorporates a fermented ingredient (sourdough) and olive oil with polyphenols.
- Plant diversity from legumes, vegetables, herbs, and grains supports gut-friendly variety.
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
2
cup
Bread, sourdough
1
slice
Oregano
1
teaspoon
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 375°F (190°C).
2
Dice sourdough bread into small cubes and toast in olive oil until golden. Set aside.
3
In a bowl, mix cooked adzuki beans, chopped artichoke hearts, salt, pepper, and oregano.
4
Press the toasted sourdough cubes into a tart pan to form a crust.
5
Spoon the bean and artichoke mixture evenly over the crust.
6
Bake for 25-30 minutes until edges are crisp and filling is heated through.
7
Let cool slightly before slicing and serving.
Nutrition
335 kcal
Calories
12 g
Protein
36 g
Carbohydrates
9 g
Fiber
3 g
Sugar
11 g
Fat
1.5 g
Saturated fat
1.4 g
Salt
FAQ
Is this tart vegan?
Yes. It uses only plant-based ingredients and contains no dairy or meat.
Can I use canned adzuki beans?
Yes—drain and rinse the beans before mixing them into the filling.
Can I make it gluten-free?
The crust is made from sourdough bread. For a gluten-free option, use gluten-free bread or a crust made from gluten-free flours; baking times may vary.
How long does it take to prepare and bake?
About 15 minutes to prep, 25–30 minutes to bake, total roughly 40–45 minutes.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days and reheat before serving.
What are the main nutrition highlights?
Provides fiber and plant protein, plus prebiotic fibers and polyphenols from the ingredients.
Is this dairy-free?
Yes; there are no dairy ingredients in the recipe.
Can I freeze it?
You can freeze baked tart for 1–2 months, or freeze before baking; thaw and reheat thoroughly.
What would pair nicely with this tart?
A simple green salad or a light fermented side dish works well as a pairing.
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