Recipe description
June 17, 2026
Adzuki Bean Artichoke Stew with Garlic and Mint
Cozy Adzuki Bean Artichoke Stew boosts fiber for gut-friendly eating.
High Fiber
Protein Rich
Plant Based
95%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
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
4
piece
Onion
1
piece
Carrot
2
piece
Celery
2
piece
Oil, olive
2
tablespoon
Vegetable broth
4
cup
Fresh mint
2
teaspoon
Lemon juice
2
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
In a pot, heat olive oil over medium heat.
2
Add chopped onion and minced garlic, sauté until onion is translucent.
3
Stir in the adzuki beans, artichoke hearts, vegetable broth, salt, and pepper.
4
Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes.
5
Add chopped fresh mint just before serving.
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Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
12 g
Fiber
7 g
Sugar
13 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What is this dish and what are the main ingredients?
Adzuki Bean Artichoke Stew with garlic and mint combines protein-rich adzuki beans, artichoke hearts, garlic, and fresh mint in a comforting plant-based stew.
Is this recipe vegan and gluten-free?
Yes. It is plant-based, dairy-free, and naturally gluten-free.
What health benefits are noted?
It’s high in fiber and contains prebiotic compounds and polyphenols that fit a balanced, gut-friendly eating pattern.
How can I prep the beans for digestion?
Rinse the adzuki beans; soak for 4–8 hours if you like to reduce cooking time; discard soaking water; simmer until tender. If using canned beans, rinse and drain first.
How long does it take to cook and can I make it ahead?
About 25–40 minutes simmering after soaking or 5–15 minutes with canned beans; leftovers store in the fridge for 3–4 days and can be frozen for longer.
How should I season or customize this stew?
Garlic and mint provide brightness; you can adjust mint, add lemon zest or juice, chili flakes, or extra herbs to taste.
How do I store leftovers safely?
Cool within 2 hours, refrigerate in an airtight container, and reheat until steaming hot.
Can I omit artichokes or swap ingredients?
If you don’t like artichokes, you can use other vegetables (e.g., zucchini, spinach), but this will change texture and flavor.
Is this recipe suitable for meal planning or gut-health focused eating?
Yes; it’s plant-based, fiber-rich, and easy to fit into a gut-health oriented plan.
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