Recipe description
June 17, 2026
Adzuki Bean and Artichoke Sourdough Tart with Parsley
Adzuki bean and artichoke sourdough tart with parsley, fiber-rich and satisfying.
High Fiber
Plant Based
Protein Rich
88%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes, vegetables, and whole-grain crust.
- Includes polyphenol-rich artichokes and parsley for color and diversity.
- Balanced with plant protein, healthy fats, and slow-releasing carbs.
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
Parsley
2
tablespoon
Olive oil
2
tablespoon
Salt
1
teaspoon
Pepper
1
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F).
2
Cook the adzuki beans in boiling water until tender, about 30 minutes. Drain and set aside.
3
In a skillet, heat olive oil over medium heat. Add artichokes and sauté until tender.
4
In a mixing bowl, mash the cooked adzuki beans and mix in sautéed artichokes, chopped parsley, salt, and pepper.
5
Spread the mixture over the sliced sourdough bread.
6
Bake in the preheated oven for 20 minutes or until the tart is golden brown.
7
Garnish with additional parsley before serving.
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Nutrition
520 kcal
Calories
20 g
Protein
60 g
Carbohydrates
13 g
Fiber
7 g
Sugar
18 g
Fat
3 g
Saturated fat
1.1 g
Salt
FAQ
What are the main components of this Adzuki Bean and Artichoke Sourdough Tart?
Adzuki beans and artichokes, a tangy sourdough crust, and a parsley finish.
Is the crust gluten-free, or can it be made gluten-free?
The crust is typically wheat-based; to make it gluten-free, use a gluten-free sourdough crust or a gluten-free crust.
Is this recipe vegan and dairy-free?
Yes—it's plant-based. Ensure the crust is dairy-free if needed.
How do sourdough and beans affect digestion and gut health?
Sourdough fermentation can aid digestion; beans and artichokes provide fiber and prebiotics that support the gut microbiome; moderate portions help if you’re sensitive.
How long does it take to make this tart?
About 60 minutes total (roughly 20–30 minutes prep, 25–35 minutes baking).
How should I store leftovers and can I freeze it?
Cool completely; refrigerate for 3–4 days; freeze slices for 1–2 months.
Can I customize the fillings or substitute ingredients?
Yes—swap in other vegetables or greens and adjust the seasonings; keep moisture balanced.
Is this suitable for meal prep and how should I portion it?
Yes; slice into portions and store in containers; reheat in oven or microwave.
What allergens or dietary considerations should I know?
Contains beans and artichokes; gluten-free crust is optional; beans can cause gas for some people; rinse canned beans well.
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