Recipe description
July 31, 2026
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
88%
General Gut Health Match
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Takes about 2 minutes.
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
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
Coriander
2
tablespoon
Bread, sourdough
1
slice
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.
More Recipes For Your Gut
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
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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