Adzuki Bean Asparagus Stew with Garlic and Coriander

Fiber-rich, gut-friendly stew to support digestion and microbial diversity.

Gut Friendly Legume Rich Fiber Rich

Recipe description

A cozy, plant-forward stew that pairs protein-packed adzuki beans with crisp asparagus and garlic and coriander. The fiber from beans and vegetables supports digestion and adds bulk for steady energy. Garlic and coriander contribute polyphenols and aromatic compounds that can nourish a varied gut microbiome, while the mix of legumes, vegetables, and herbs encourages fiber diversity. This recipe fits balanced everyday eating, is easy to adapt with seasonal greens, and works well for weeknight meals.

Published on: July 30, 2026
Adzuki Bean Asparagus Stew with Garlic and Coriander
Prep 12 min Cook 45 min High Effort
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Ingredients

Bean, red
1 cup
Bean, red
Asparagus, green
200 gram
Asparagus, green
Garlic
3 clove
Garlic
Coriander
2 tablespoon
Coriander
Oil, olive
2 tablespoon
Oil, olive
Vegetable broth
2 cup
Vegetable broth
Salt
1 teaspoon
Salt
Black pepper
0.5 teaspoon
Black pepper

Instructions

1

Rinse the adzuki beans and soak them overnight or for at least 4 hours. Drain and rinse again.

2

Trim the woody ends from the asparagus spears and cut them into 2-inch pieces.

3

In a large pot, heat the olive oil over medium heat. Add minced garlic and sauté for 1 minute until fragrant.

4

Add the soaked adzuki beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 30 minutes.

5

Add the asparagus pieces and continue to simmer for 10-15 minutes until beans are tender and asparagus is crisp-tender.

6

Stir in chopped coriander, salt, and black pepper to taste. Simmer for 2 more minutes.

7

Serve warm, garnished with extra coriander if desired.

Nutrition

420 kcal Calories
14 g Protein
60 g Carbohydrates
9 g Fiber
4 g Sugar
14 g Fat
3 g Saturated fat
3 g Salt

Why this recipe fits you

  • Rich in fiber from adzuki beans and asparagus.
  • Includes garlic and coriander, offering polyphenols and flavor variety.
  • Balanced plant-based protein and healthy fats support gut-friendly, steady energy.

Gut Health Score

🌿 Fiber diversity
90
🍇 Polyphenol density
78
🧬 Diversity support
85
🫧 Fermentation support
0

FAQ

Is this recipe suitable for vegetarians or vegans?
Yes—it's plant-based and suitable for vegetarians and vegans.
How many servings does this make, and what is a typical portion?
About 2 servings; you can double the ingredients for more.
Should I soak the beans, and can I skip soaking if I use canned beans?
Soak the dried beans as directed. If using canned beans, skip soaking and warm them in the broth.
Can I substitute canned adzuki beans for dried ones?
Yes. Rinse and drain canned beans and adjust the cooking time as needed.
What can I substitute for asparagus if it is not in season?
Broccoli, green beans, or spinach can work; add leafy greens toward the end.
How should I store leftovers and for how long?
Refrigerate in an airtight container for 3–4 days; reheat gently.
What are the nutritional benefits of this stew?
It provides plant-based protein and fiber from beans and vegetables; garlic and coriander add polyphenols that support gut health.
Can I make it spicier or saltier?
Add chili flakes or adjust the salt to taste after cooking.
Can I freeze the stew?
Yes—cool and freeze for up to 2–3 months.

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