Recipe description
July 29, 2026
Adzuki Bean Asparagus Stew with Garlic and Tarragon
Adzuki Bean Asparagus Stew supports gentle digestion with fiber-rich flavor.
High Fiber
Protein Rich
One Pot Meal
88%
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 vegetables.
- Includes diverse plant foods and herbs for polyphenols.
- Balanced with plant-based protein, healthy fats, and slow-digesting 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
Bean, red
1
cup
Asparagus, green
200
gram
Garlic
3
clove
Tarragon
1
teaspoon
Oil, olive
2
tablespoon
Onion
1
piece
Vegetable broth
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse adzuki beans and soak them overnight or for at least 4 hours in water.
2
Drain and rinse the soaked beans. In a large pot, heat olive oil over medium heat and sauté chopped onion and minced garlic until fragrant.
3
Add the soaked adzuki beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 45 minutes.
4
Trim the ends of the asparagus and cut into 2-inch pieces. Add to the pot and cook for 10 minutes or until tender.
5
Stir in fresh tarragon, salt, and black pepper. Simmer for 5 more minutes. Taste and adjust seasoning if needed.
6
Serve warm, optionally garnished with extra tarragon leaves.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
28 g
Protein
40 g
Carbohydrates
14 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
How long does it take to make this stew from start to finish?
If you soak the adzuki beans overnight (or at least 4 hours), plan about 60–75 minutes of active cooking after soaking.
Is this recipe vegan?
Yes. It’s plant-based and dairy-free.
Can I use canned adzuki beans to save time?
Yes. Rinse and drain canned beans and reduce the simmer time to about 15–20 minutes after adding the broth.
Can I substitute asparagus with other vegetables?
Yes. You can use other quick-cooking vegetables like green beans, broccoli, or zucchini.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; you can freeze for up to 3 months.
Is this gluten-free?
Yes, as written, as long as your vegetable broth is gluten-free.
How can I adjust the heat or spiciness?
The recipe is mild; add red pepper flakes or chili to taste.
How should I serve the stew?
Serve warm, with extra tarragon leaves if you like, and a side of crusty bread or a simple salad.
Can I cook this in a slow cooker or Instant Pot?
Yes. For Instant Pot: sauté onion/garlic, add beans and broth, cook on high pressure 25–35 minutes, release, add asparagus and cook 3–5 minutes. For a slow cooker: sauté aromatics first, then cook on low 6–8 hours or high 3–4 hours; add asparagus toward the end.
What are the nutritional highlights of this dish?
It’s high in dietary fiber and plant-based protein; onions and asparagus add prebiotic components, and garlic provides polyphenols.
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