Recipe description
August 2, 2026
Adzuki Bean Artichoke Stew with Garlic and Basil
A fiber-rich, plant-forward stew with prebiotic garlic and artichokes
High Fiber
Legume Rich
One Pot Meal
91%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and plant protein from adzuki beans and artichokes.
- Combines diverse plant foods with polyphenol-rich basil, garlic, onion, tomato, and olive oil.
- A hearty, minimally processed meal with slow-digesting carbohydrates and healthy fats.
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
Adzuki beans
1
cup
Artichoke
2
piece
Garlic
3
clove
Basil
0.25
cup
Oil, olive
2
tablespoon
Onion
1
piece
Tomato, paste
2
tablespoon
Vegetable broth
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse adzuki beans and soak overnight or for at least 6 hours. Drain and set aside.
2
Chop onion and garlic. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until soft and fragrant.
3
Add tomato paste and cook for 2 minutes, stirring frequently.
4
Add soaked adzuki beans and vegetable broth. Bring to a boil, then reduce heat to low and simmer for 45 minutes.
5
Chop artichokes into quarters. Add to the pot and simmer for another 20 minutes until beans and artichokes are tender.
6
Season with salt and black pepper to taste. Stir in fresh basil just before serving.
More Recipes For Your Gut
Nutrition
540 kcal
Calories
23 g
Protein
72 g
Carbohydrates
18 g
Fiber
9 g
Sugar
17 g
Fat
2.5 g
Saturated fat
2.4 g
Salt
FAQ
How many servings does this adzuki bean artichoke stew make?
The recipe makes 2 servings.
Do adzuki beans need to be soaked before cooking?
Yes. Rinse and soak them overnight or for at least 6 hours, then drain before cooking.
How long does the stew take to cook?
After soaking, simmer the beans for 45 minutes, then add the artichokes and cook for about 20 minutes more.
How do I know when the adzuki beans are done?
They should be tender throughout, without a hard or chalky center. Cook longer if needed.
Can I use canned artichokes instead of fresh artichokes?
Yes. Drain and rinse canned artichokes, then add them during the final 10 minutes so they warm through without becoming too soft.
Is this stew vegan and gluten-free?
It is vegan and naturally gluten-free when made with vegetable broth that is labeled gluten-free if needed.
How should I store leftover stew?
Cool it promptly and refrigerate it in a covered container for up to 3 days. Reheat thoroughly before serving.
Can I freeze this adzuki bean stew?
Yes. Freeze cooled portions in airtight containers for up to 3 months. Thaw in the refrigerator and reheat until piping hot.
How can I adjust the stew's consistency?
Simmer uncovered to thicken it, or add a little vegetable broth if it is too thick. Season to taste before serving.
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