Recipe description
July 27, 2026
Adzuki Bean Artichoke Stew with Garlic and Coriander
Comforting adzuki bean artichoke stew supports gentle digestion and fiber diversity.
High Fiber
Protein Rich
Digestive Support
92%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes, vegetables, and plant-based ingredients.
- Includes polyphenol-rich artichokes, garlic, and coriander for gut-friendly compounds.
- Plant-based with protein and healthy fats for balanced digestion.
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
Artichoke
2
cup
Garlic
3
clove
Coriander
2
tablespoon
Oil, olive
2
tablespoon
Vegetable broth
4
cup
Onion
1
piece
Tomato, paste
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse adzuki beans and soak overnight or for at least 4 hours. Drain and set aside.
2
Chop onion and mince garlic. Heat olive oil in a large pot over medium heat. Sauté onion until translucent, then add garlic and cook for 1 minute.
3
Add tomato paste and stir for 2 minutes until fragrant. Add soaked adzuki beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 45 minutes.
4
Add chopped artichoke hearts and simmer for another 15 minutes until beans are tender.
5
Stir in chopped fresh coriander, salt, and black pepper. Simmer for 5 more minutes. Adjust seasoning to taste.
6
Serve hot, optionally with a side of greens or whole grain bread.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
11 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
2.8 g
Salt
FAQ
What are adzuki beans and can I use canned ones?
Adzuki beans are small red legumes rich in fiber. Yes, you can use canned adzuki beans—rinse well and add them toward the end; simmer 5–10 minutes to heat through.
Do I need to soak adzuki beans? How long?
Yes: soak overnight or at least 4 hours, then drain.
Is this dish vegan and gluten-free?
Yes, it’s vegan and naturally gluten-free; check labels on broth and tomato paste if concerned.
How long does it take to cook from start to finish?
Soaking adds time; after soaking, active cooking is about 60–75 minutes.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; freeze for 1–2 months.
Can I customize with other vegetables or spices?
Yes: swap in other vegetables, add chili, or adjust fresh coriander; season with salt to taste.
What are the main nutritional benefits?
High in fiber (soluble and insoluble) and plant protein; artichokes provide polyphenols; coriander adds aroma.
How salty or spicy should it be, and how to adjust?
Start with 1 teaspoon salt; adjust at the end; pepper 0.5 teaspoon; for milder, use less salt or low-sodium broth; for more heat, add chili flakes.
How should I serve?
Serve hot with greens or whole-grain bread.
Can I freeze after cooking and reheat?
Yes; cool completely and freeze in portions; reheat gently.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.