Recipe description
June 17, 2026
Adzuki Bean Artichoke Stew with Garlic and Parsley
A comforting bean and artichoke stew that supports gut health.
High Fiber
Plant Based
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes diverse plant foods like beans, artichokes, and herbs.
- Balanced with plant-based protein and gentle 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
Adzuki beans
200
gram
Artichoke
1
piece
Garlic
3
clove
Parsley
2
tablespoon
Oil, olive
2
tablespoon
Vegetable broth
500
ml
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the adzuki beans and soak them in water overnight.
2
In a large pot, heat olive oil over medium heat and sauté minced garlic until fragrant.
3
Add chopped artichoke hearts and sauté for another 5 minutes.
4
Drain the soaked adzuki beans and add them to the pot along with vegetable broth.
5
Bring to a boil, then lower heat and simmer for about 30 minutes, or until beans are tender.
6
Season with salt and black pepper to taste.
7
Stir in chopped parsley before serving.
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Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
What is Adzuki Bean Artichoke Stew?
A warm plant-based stew with creamy adzuki beans, artichokes, garlic, and parsley.
Is this recipe vegetarian/vegan?
Yes—the dish is plant-based and does not require meat or dairy; use vegetable stock if needed.
How many servings and approximate calories?
It typically serves 4; calories vary depending on portions and ingredients.
What are the health benefits?
It provides fiber and prebiotics from beans and polyphenols from artichokes and herbs, supporting gut health.
How can I customize with pantry staples?
You can swap beans, add extra vegetables, and adjust spices and salt.
How should I store leftovers?
Refrigerate in an airtight container for 3 to 4 days; freeze for 1 to 3 months; reheat gently.
Are there common allergens?
The dish contains legumes and garlic; some people may have sensitivities; avoid if allergic.
How do I cook it?
Sauté aromatics, simmer the beans with stock, add artichokes toward the end, stir in parsley, and season to taste.
Is it gluten-free?
It is naturally gluten-free; use gluten-free stock if needed.
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