Recipe description
July 28, 2026
Adzuki Bean and Artichoke Tray Bake with Coriander
A cozy tray bake that supports gut-friendly fiber and plant diversity.
Plant Based
High Fiber
95%
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.
- Includes plant diversity with beans, artichokes, and herbs.
- One-tray bake with olive oil and aromatics for balanced nutrition.
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
2
cup
Artichoke
4
piece
Coriander
2
tablespoon
Oil, olive
3
tablespoon
Garlic
3
clove
Lemon juice
1
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat oven to 200°C (400°F).
2
Rinse adzuki beans and drain. Place in a baking tray.
3
Quarter artichokes and remove chokes. Add to tray with beans.
4
Mince garlic and toss with beans and artichokes. Drizzle with olive oil and lemon juice.
5
Season with salt and black pepper. Toss to coat evenly.
6
Roast in oven for 35-40 minutes until artichokes are tender and edges are golden.
7
Remove from oven, sprinkle fresh coriander, and serve warm.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
16 g
Protein
46 g
Carbohydrates
20 g
Fiber
4 g
Sugar
21 g
Fat
3 g
Saturated fat
1.4 g
Salt
FAQ
Can I use canned adzuki beans instead of dried?
Yes—drained and rinsed canned beans work fine. Use the same quantity. If using canned beans, shorten roasting time by about 5–10 minutes to prevent over-soft beans.
Can I substitute artichokes with other vegetables?
Yes. Try zucchini, bell peppers, or mushrooms. Roast until tender.
How should I store leftovers?
Cool completely and store in an airtight container in the fridge for 3–4 days. Reheat in the oven or microwave. Freezing may affect texture.
Is this dish suitable for vegetarians/vegans and gluten-free?
Yes. It’s plant-based and gluten-free (check labels if using packaged ingredients).
I want it less salty. Any tips?
Reduce the added salt; brighten with extra lemon juice or coriander; for heat, add chili flakes.
Can I make it ahead or for meal prep?
Yes. Assemble and roast later, or roast now and refrigerate for 1–2 days. Reheat before serving.
What are the main nutritional highlights?
High in dietary fiber and plant-based protein; contains healthy fats from olive oil; coriander adds polyphenols.
How do I know when it’s done?
Artichokes should be tender and the edges golden; a fork should slide in easily.
What can I serve it with?
Serve warm as a main for 2; pair with greens, quinoa, couscous, or additional roasted vegetables.
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