Adzuki Bean and Asparagus Sourdough Tart with Coriander

A fiber-rich sourdough tart with plant variety and gentle fermented goodness

High Fiber Legume Rich Plant Based

Recipe description

Bring together adzuki beans, tender asparagus, fragrant coriander, and a sourdough base in this satisfying savoury tart. Adzuki beans and asparagus contribute fiber, helping make this a nourishing choice for everyday digestion and a more diverse plant-based plate. The sourdough adds a fermented element, while coriander brings fresh flavor and naturally occurring plant compounds. Enjoy it warm or chilled as a balanced lunch, light dinner, or centerpiece for a vegetable-forward meal. It is a practical way to include legumes, vegetables, and fermented food in one delicious dish.

Published on: July 31, 2026
Adzuki Bean and Asparagus Sourdough Tart with Coriander
Prep 15 min Cook 30 min Medium
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Ingredients

Bean, red
1 cup
Bean, red
Asparagus, green
200 gram
Asparagus, green
Coriander
2 tablespoon
Coriander
Bread, sourdough
1 slice
Bread, sourdough

Instructions

1

Preheat oven to 180°C. Roll out sourdough base to fit a tart pan and prick with a fork.

2

Rinse and drain adzuki beans. Spread evenly over the sourdough base.

3

Trim asparagus spears and arrange over the beans.

4

Sprinkle fresh coriander leaves over the top.

5

Bake for 25-30 minutes until the base is crisp and asparagus is tender.

6

Let cool slightly before serving warm or chilled.

Nutrition

220 kcal Calories
11 g Protein
38 g Carbohydrates
12 g Fiber
3 g Sugar
3 g Fat
1 g Saturated fat
0.6 g Salt

Why this recipe fits you

  • Rich in fiber and plant-based protein from adzuki beans and asparagus.
  • Combines legumes, vegetables, herbs, and sourdough for useful plant variety.
  • Provides a practical, filling meal with minimal added sugar and mostly minimally processed ingredients.

Gut Health Score

🌿 Fiber diversity
89
🍇 Polyphenol density
73
🧬 Diversity support
70
🫧 Fermentation support
45

FAQ

Are the adzuki beans cooked before adding them?
Yes. Use cooked adzuki beans, such as canned beans that have been rinsed and drained. If cooking them from dry, cool and drain them first.
What oven temperature should I use?
Preheat the oven to 180°C. Bake the tart for 25–30 minutes, until the base is crisp and the asparagus is tender.
Can I use a different base instead of sourdough?
Yes. A slice of wholemeal bread, flatbread, or pastry can be used, although the texture and baking time may differ.
How do I prepare the asparagus?
Trim off the woody ends and arrange the spears over the beans. Thin spears can be used whole; thicker ones may be sliced lengthways.
Can I use dried coriander instead of fresh coriander?
Yes, but fresh coriander gives a brighter flavour. Add dried coriander sparingly, as its flavour is more concentrated.
Can this tart be served cold?
Yes. Let it cool slightly after baking, or chill it fully before serving.
How many portions does the recipe make?
The recipe makes two servings.
How should I store leftovers?
Refrigerate leftovers in a covered container and use them within 2–3 days. Reheat thoroughly or serve chilled.
How can I help keep the sourdough base crisp?
Prick the base with a fork, drain the beans well, and avoid adding excess moisture. Placing the tart on a preheated baking tray can also help.

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