Recipe description
July 27, 2026
Adzuki Bean and Asparagus Sourdough Tart with Mint
A fiber-rich tart supporting gentle digestion and gut diversity.
82%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from adzuki beans and asparagus supports gut health and satiety.
- Fermented sourdough crust adds easier-to-digest carbohydrates and gut-friendly microbes.
- Herbs and plant variety promote dietary diversity and polyphenol intake.
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
Asparagus, green
200
gram
Mint
2
tablespoon
Bread, sourdough
1
slice
Instructions
1
Preheat oven to 180°C. Roll out or prepare your sourdough crust to fit a tart pan.
2
Rinse and drain adzuki beans. Spread evenly over the sourdough crust base.
3
Trim asparagus spears and arrange them over the beans in a decorative pattern.
4
Chop fresh mint leaves and sprinkle evenly over the tart.
5
Bake for 25–30 minutes until the crust is golden and asparagus is tender.
6
Let cool slightly before slicing and serving.
More Recipes For Your Gut
Nutrition
230 kcal
Calories
11 g
Protein
34 g
Carbohydrates
6 g
Fiber
5 g
Sugar
7 g
Fat
1 g
Saturated fat
0.5 g
Salt
FAQ
Can I substitute ingredients if I don't have something on hand?
Yes. For example, you can use canned adzuki beans or swap in other beans; asparagus can be replaced with green beans or broccoli; fresh mint can be swapped for parsley; and you can use a gluten-free crust if needed.
Is this gluten-free? Can I make it gluten-free?
The recipe uses a sourdough crust, which contains gluten. To make it gluten-free, use a gluten-free tart crust or a crustless version. Bake at 180°C and watch the time.
How many servings does this make, and what is a typical portion?
It serves 2. A typical portion is one slice per person, depending on the pan size.
How should I store leftovers, and how long will they keep?
Store leftovers in the fridge in an airtight container for 2–3 days. Reheat in the oven before serving.
Can I prep parts of this in advance?
Yes. You can prep the beans, chop the mint, and trim the asparagus up to a day ahead. Assemble and bake just before serving.
Do I need a special pan, or will a regular tart pan work?
A tart pan is ideal. If you don't have one, a shallow pie dish works as a substitute.
What allergens should I watch for?
Contains gluten (in the crust) and legumes (adzuki). If you have gluten or legume allergies, adjust accordingly. The recipe as written contains no dairy or eggs.
Is this vegan or dairy-free?
Yes, provided your sourdough crust is dairy-free/vegan. If not, swap for a vegan crust.
Can I freeze the dish after baking?
Fresh is best. You can freeze baked slices for up to about 1 month; thaw in the fridge and reheat in the oven. Texture may change.
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