Recipe description
July 30, 2026
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
92%
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 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
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
Garlic
3
clove
Coriander
2
tablespoon
Oil, olive
2
tablespoon
Vegetable broth
2
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
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.
More Recipes For Your Gut
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
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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