Recipe description
July 31, 2026
Adzuki Bean and Aubergine Sourdough Tart with Mint
Gentle, fiber-rich tart to support balanced gut-friendly meals.
Plant Based
High Fiber
Protein Rich
87%
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 adzuki beans and vegetables.
- Fermented sourdough crust adds a gut-friendly fermentation element.
- Plant diversity with legumes, vegetables, and herbs supports polyphenol intake.
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
Aubergine
1
piece
Bread, sourdough
2
slice
Mint
2
tablespoon
Oil, olive
2
tablespoon
Garlic
2
clove
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 180°C (350°F).
2
Dice aubergine into 1cm cubes and toss with 1 tablespoon olive oil, salt, and pepper. Roast for 20 minutes until tender.
3
Rinse and drain adzuki beans. In a pan, sauté minced garlic in 1 tablespoon olive oil, then add beans and cook for 5 minutes.
4
Layer sourdough slices on a baking tray. Spread bean mixture evenly over bread, then top with roasted aubergine.
5
Bake for 10-12 minutes until bread is crisp and edges are golden.
6
Garnish with chopped fresh mint before serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
12 g
Protein
34 g
Carbohydrates
9 g
Fiber
3 g
Sugar
14 g
Fat
1.5 g
Saturated fat
1.4 g
Salt
FAQ
Is this recipe vegan?
Yes. It uses adzuki beans, aubergine, sourdough bread and mint with no animal ingredients.
Is the crust gluten free?
The recipe uses sourdough bread which contains gluten. To make it gluten free, use gluten free bread or a gluten free crust alternative.
How long does it take from start to finish?
About 60–75 minutes total; active prep is around 20–25 minutes.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days and reheat as needed.
Can I freeze the baked tart?
Yes. Baked slices can be frozen for up to 1 month. Thaw and reheat in the oven.
Are there common allergens or substitutions?
Contains gluten from the sourdough bread. There are no dairy or nut ingredients. For gluten free, use gluten free bread; adjust herbs as desired.
What are the health benefits?
Beans provide protein and fiber; aubergine adds fiber and polyphenols; mint adds polyphenols and aroma.
How can I customize the flavor?
Add extra herbs like parsley or oregano; a pinch of chili flakes; swap mint for dill; add lemon zest for brightness.
What should I serve it with?
Pair with a simple salad or yogurt for a balanced lunch or light dinner.
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