Recipe description
July 27, 2026
Adzuki Bean and Asparagus Frittata with Parsley
A fiber-rich frittata with adzuki beans and asparagus for gut-friendly eating.
High Fiber
Antioxidant Rich
Protein Rich
85%
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: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from adzuki beans and asparagus supports gut transit.
- Plant diversity includes legumes, vegetables, and herbs.
- Balanced with protein from eggs and healthy fats from olive oil.
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
Asparagus, green
200
gram
Parsley
2
tablespoon
Egg
4
piece
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 180°C (350°F).
2
Trim the tough ends off the asparagus spears and chop into 2-inch pieces.
3
In a bowl, whisk together eggs, salt, and black pepper until well combined.
4
Stir in cooked adzuki beans, chopped asparagus, and chopped parsley.
5
Heat olive oil in an oven-safe skillet over medium heat. Pour in the egg mixture and cook for 3-4 minutes until edges begin to set.
6
Transfer skillet to the oven and bake for 10-12 minutes, or until the frittata is set and lightly golden on top.
7
Let cool for 5 minutes before slicing and serving.
More Recipes For Your Gut
Nutrition
333 kcal
Calories
19 g
Protein
24 g
Carbohydrates
6 g
Fiber
1 g
Sugar
17 g
Fat
5 g
Saturated fat
0.6 g
Salt
FAQ
Is this dish suitable for vegetarians?
Yes—it's ovo-vegetarian (it uses eggs but no meat). If you don’t eat eggs, you can use a vegan substitute, which will change the texture.
How many servings does it make?
2 servings.
Can I prepare it ahead or store leftovers?
Leftovers keep in an airtight container in the fridge for up to 3 days; reheat gently. You can also freeze for longer storage.
What substitutions can I use for ingredients?
Swap adzuki beans with chickpeas or lentils; asparagus with broccoli or green beans; parsley with cilantro or dill; use a plant-based egg substitute if needed; olive oil can be replaced with another neutral oil.
Can I use canned adzuki beans?
Yes—drain and rinse. No extra cooking needed; if using dried beans, soak and cook first.
How do I know when the frittata is done?
Edges should be set and the center just set. Bake 10–12 minutes; test with a knife or skewer.
Is this gluten-free?
Yes, naturally gluten-free. If you add any sauces or toppings, check for gluten.
Is it safe for children or people with allergies?
Eggs are a common allergen; adjust if needed and ensure eggs are fully cooked.
Can I freeze the frittata?
Yes—freeze slices in a sealed container for 2–3 months; thaw before reheating.
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