Recipe description
Published on: July 31, 2026
High Fiber
Legume Rich
Vegan
Why this recipe fits you
- Rich in fiber and plant-based protein from adzuki beans and asparagus.
- Combines legumes, vegetables, herbs, seeds, and olive oil for useful plant diversity.
- Balanced with slow-digesting carbohydrates, healthy fats, and minimal added sugar.
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Ingredients
Bean, red
1
cup
Asparagus, green
12
piece
Tahini
3
tablespoon
Dill
2
teaspoon
Lemon juice
1
teaspoon
Oil, olive
1
tablespoon
Garlic
1
clove
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 200°C (400°F). Rinse and drain adzuki beans if using canned, or cook dried beans until tender.
2
Trim the woody ends off the asparagus spears. Lightly toss with olive oil, salt, and pepper.
3
Roast asparagus on a baking sheet for 10-12 minutes until tender-crisp. Remove from oven and let cool slightly.
4
In a small bowl, whisk together tahini, lemon juice, minced garlic, and 2 tablespoons of water until smooth. Stir in chopped fresh dill.
5
Scoop a small amount of cooked adzuki beans into the center of each asparagus spear, gently pressing to adhere.
6
Arrange stuffed asparagus on a serving platter and drizzle generously with dill tahini sauce. Serve immediately or at room temperature.
Nutrition
370 kcal
Calories
16 g
Protein
38 g
Carbohydrates
12 g
Fiber
5 g
Sugar
20 g
Fat
3 g
Saturated fat
1.2 g
Salt
FAQ
Can I use canned adzuki beans?
Yes. Rinse and drain them well before using. If using dried beans, cook them until tender and let them cool slightly.
How do I prepare the asparagus?
Trim off the woody ends, toss the spears with olive oil, salt, and pepper, then roast at 200°C (400°F) for 10–12 minutes.
Is this recipe vegan?
Yes, the listed ingredients are plant-based.
Is this recipe gluten-free?
The ingredients are naturally gluten-free, but check product labels for possible cross-contamination, especially with canned beans and tahini.
How can I make the tahini sauce thinner?
Whisk in the water gradually until the sauce reaches a smooth, pourable consistency.
How do I keep the beans on the asparagus?
Let the asparagus cool slightly, then press a small amount of beans gently into the center of each spear. Serve soon after assembling.
Can I prepare this recipe in advance?
You can cook the beans, roast the asparagus, and make the sauce ahead of time. Assemble just before serving for the best texture.
How should I store leftovers?
Refrigerate leftovers promptly in a covered container and use within 1–2 days. The asparagus may soften during storage.
More Recipes For Your Gut
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.