Recipe description
July 27, 2026
Adzuki Bean Artichoke Stew with Garlic and Rosemary
Cozy, fiber-rich stew supporting gut-friendly diversity and easy digestion.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High-fiber plant-based ingredients like adzuki beans and artichokes support gut health.
- Garlic and rosemary contribute polyphenols and flavorful aroma without added sugar.
- Balanced combination of protein, fiber, and healthy fats in a comforting stew.
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
Rosemary
1
tablespoon
Oil, olive
2
tablespoon
Onion
1
piece
Vegetable broth
2
cup
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse adzuki beans and soak them overnight or for at least 6 hours. Drain and set aside.
2
Chop onion and garlic finely. Heat olive oil in a large pot over medium heat and sauté onion until translucent.
3
Add minced garlic and rosemary, cook for 1 minute until fragrant.
4
Add soaked adzuki beans and vegetable broth. Bring to a boil, then reduce heat to low and simmer for 45 minutes.
5
Add chopped artichoke hearts and continue simmering for 15 more minutes until beans are tender and artichokes are soft.
6
Season with salt and black pepper to taste. Serve warm.
More Recipes For Your Gut
Nutrition
429 kcal
Calories
15 g
Protein
49 g
Carbohydrates
9 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Is this recipe vegan/vegetarian?
Yes. It’s plant-based and uses vegetable broth.
Are adzuki beans gluten-free?
Yes, they are naturally gluten-free. Make sure the broth and seasonings are gluten-free too.
Do I need to soak the beans, and for how long?
Yes, soak overnight or at least 6 hours. Drain before cooking.
Can I skip soaking or use canned beans?
Soaking is recommended. You can use canned adzuki beans—rinse and add toward the end.
How many servings does this make and what about calories?
Two servings. Nutrition varies by brand; estimate with a nutrition calculator.
How long does the cooking take?
About 1 hour of cooking after soaking, plus the soaking time.
What should I serve it with to boost fiber variety?
Pair with a simple side like leafy greens or a whole grain such as brown rice or quinoa.
Can I modify or substitute ingredients?
Yes. You can use artichokes from a can and swap adzuki with other beans (e.g., kidney beans, chickpeas). If using canned beans, skip soaking and adjust cooking time.
Is it safe to eat during pregnancy or for those with digestive issues?
Generally safe for most people; consult a clinician if you have specific allergies or digestive conditions.
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