Recipe description
June 17, 2026
Adzuki Bean Stuffed Artichoke with Parsley Tahini Drizzle
Fiber-rich artichoke stuffed with adzuki beans and parsley tahini.
High Fiber
Plant Based
Gluten Free
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: sesame, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes plant diversity with beans, artichokes, herbs, and seeds.
- Balanced with protein, healthy fats, and fiber to support digestion.
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
Adzuki beans
1
cup
Artichoke
2
piece
Parsley
2
tablespoon
Tahini
2
tablespoon
Lemon juice
1
tablespoon
Garlic
1
clove
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
In a pan, cook the adzuki beans in boiling water until tender, about 30 minutes if dried or 10 minutes if canned.
3
Prepare the artichokes by trimming the stems and tops, and removing the inner leaves to make room for stuffing.
4
In a bowl, combine the cooked adzuki beans, finely chopped parsley, tahini, lemon juice, minced garlic, salt, and black pepper to create the stuffing.
5
Stuff the artichokes with the adzuki bean mixture, pressing down gently.
6
Place the stuffed artichokes in a baking dish and cover with foil. Bake in the preheated oven for about 45 minutes, until the artichokes are tender.
7
Remove from the oven, let cool slightly, and drizzle with extra tahini if desired before serving.
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Nutrition
420 kcal
Calories
15 g
Protein
42 g
Carbohydrates
12 g
Fiber
6 g
Sugar
20 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What are adzuki beans and artichokes good for gut health?
Adzuki beans provide plant-based fiber and potential prebiotic benefits, while artichokes add fiber and polyphenols to support digestion. The recipe aims to diversify fiber sources for a gut-friendly meal.
How do I prepare the artichokes for stuffing?
Trim the tough outer leaves, cut off the top, scoop out the choke, then blanch or steam until tender before stuffing and baking.
Can I use canned or dried adzuki beans? Do I need to soak them?
Canned adzuki beans are convenient—rinse and drain before use. If using dried beans, soak and cook until tender.
Is this recipe vegan-friendly and gluten-free?
Yes. It’s vegan and gluten-free as written; check labels if you add any packaged ingredients.
Can I make this ahead or freeze it?
You can assemble and refrigerate before baking. For freezing, freeze the assembled dish before baking or freeze after baking and reheat later.
How should I season it? Any substitutions?
The parsley tahini drizzle flavors the dish; adjust with lemon juice, garlic, chili, or herbs. If tahini isn’t available, use olive oil or a nut butter as an alternative.
How much fiber does the dish provide, and is it suitable for beginners?
It’s a good source of plant-based fiber. If you’re new to higher-fiber foods, increase fiber gradually, drink water, and monitor tolerance.
What should I serve it with?
Pair it with vegetables or grains like roasted vegetables or quinoa to balance the meal.
Are there common allergens to watch for?
This recipe includes tahini (sesame) and beans; avoid if you have sesame or legume allergies. You can omit or substitute as needed.
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