Recipe description
June 17, 2026
Adzuki Bean Artichoke Stew with Garlic and Dill
Warm Adzuki Bean Artichoke Stew with Garlic and Dill for digestion.
High Fiber
Gut Friendly
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.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and artichokes support gut health and satiety.
- Includes polyphenol-rich ingredients like artichokes, garlic, and dill.
- Plant-forward combination provides protein, fiber, and diverse vegetables.
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
16
tablespoon
Artichoke
2
piece
Garlic
3
piece
Dill
2
teaspoon
Onion
1
piece
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add minced garlic and sauté until fragrant.
3
Add the artichokes and continue to sauté for 3-4 minutes.
4
Stir in the adzuki beans and vegetable broth, and bring to a boil.
5
Reduce heat and let it simmer for about 20-25 minutes.
6
Season with salt, black pepper, and dill before serving.
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Nutrition
420 kcal
Calories
20 g
Protein
50 g
Carbohydrates
14 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients of this stew?
The dish centers on adzuki beans, artichokes, garlic, and fresh dill, with common pantry items to build flavor.
Is this dish vegan and dairy-free?
Yes—it's plant-based and dairy-free; it’s naturally gluten-free if you use gluten-free stock or water.
Should I use dried or canned adzuki beans?
Canned beans are quick and convenient—rinse and add. If using dried beans, soak overnight and simmer until tender before finishing the stew.
How long does it take to make this stew?
About 45–60 minutes total: 15–20 minutes prep plus 25–40 minutes simmering.
What flavor variations work well?
Add lemon zest or juice, chili flakes, or extra dill; you can also smoke with paprika or use shallots instead of garlic.
How can I boost fiber or protein?
Use more beans, pair with a fiber-rich side like quinoa, or serve with a salad; the adzuki beans and artichokes already supply fiber.
What are the potential gut-health benefits?
The dish contains prebiotic fibers from beans and artichokes, plus garlic, which can support gut bacteria as part of a varied diet.
How should I store leftovers?
Cool and refrigerate in a covered container for 3–4 days; you can freeze for up to 3 months.
Can I freeze this stew and how do I reheat it?
Yes—freeze in shallow containers; thaw in the fridge overnight and reheat gently on the stove or in the microwave.
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