Artichoke Adzuki Bean Dal with Curry Leaf

A fiber-rich, plant-powered dal with artichoke, adzuki beans, and curry leaf

High Fiber Legume Rich Plant Based
88%

General Gut Health Match

This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.

Your Microbiome Match

Connect your microbiome test results to see how this recipe matches your personal gut profile.

—
Microbiome match
🔐
Unlock your personal microbiome match

Log in or create an account to connect your test results and personalize recipe recommendations.

Log in Create account

Recipe description

Bring variety to your plate with this comforting Artichoke Adzuki Bean Dal with Curry Leaf. Adzuki beans and artichoke provide a satisfying source of dietary fiber, including prebiotic fibers that can help nourish beneficial gut bacteria as part of a balanced eating pattern. The combination also adds plant diversity to everyday meals, while curry leaf brings aromatic depth. Enjoy this nourishing dal as a practical, flavorful way to include more legumes and vegetables in your routine, supporting gentle digestion and a diverse, fiber-forward diet.

September 20, 2026
Artichoke Adzuki Bean Dal with Curry Leaf
Prep 15 min Cook 55 min Medium

Alignment with Your Personal Profile

Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.

--
Overall
🔒
Unlock your personal recipe match

Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.

✓ Save diets and preferences ✓ Check allergies and intolerances ✓ Match recipes to gut goals ✓ Save better recipe recommendations
Create free account Log in
Takes about 2 minutes.
2-minute self-check Is a gut microbiome test useful for you? Answer a few quick questions and find out if a microbiome test is actually useful for you. ✔ Takes 2 minutes ✔ Based on your symptoms & lifestyle ✔ Clear yes/no recommendation Check if a test is right for me

Why this recipe fits you

  • Rich in fiber and plant protein from adzuki beans and artichoke.
  • Includes a wide range of vegetables, herbs, and spices for plant diversity.
  • Combines legumes, vegetables, olive oil, and aromatic spices into a satisfying meal.

Gut Health Score

🌿 Fiber diversity
92
🍇 Polyphenol density
84
🧬 Diversity support
91
🛡️ Inflammation support
86
🫧 Fermentation support
5
⚖️ Blood sugar stability
88

Ingredients

Adzuki beans
150 gram
Artichoke
200 gram
Artichoke
Onion
1 piece
Onion
Garlic
3 clove
Garlic
Ginger
1 tablespoon
Ginger
Curry leaf
12 piece
Curry powder
2 teaspoon
Curry powder
Turmeric
1 teaspoon
Turmeric
Coconut milk
400 cup
Coconut milk
Vegetable broth
500 cup
Vegetable broth
Oil, olive
2 tablespoon
Oil, olive
Tomato
2 piece
Tomato
Lemon juice
1 teaspoon
Lemon juice
Salt
1 teaspoon
Salt
Black pepper
1 teaspoon
Black pepper
Coriander
2 tablespoon
Coriander

Instructions

1

Rinse the adzuki beans and soak them in plenty of water for at least 6 hours or overnight. Drain and set aside.

2

Drain and roughly chop the artichoke hearts; set aside.

3

Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for 5 minutes until soft and translucent.

4

Add the minced garlic, grated ginger, and curry leaves to the pot. Cook for 1 minute until fragrant.

5

Stir in the curry powder and turmeric, and cook for another 30 seconds to toast the spices.

6

Add the drained adzuki beans, chopped tomato, and vegetable broth. Bring to a boil, then reduce the heat, cover, and simmer for 35-40 minutes until the beans are tender.

7

Add the chopped artichoke and coconut milk. Stir well and simmer uncovered for 10 minutes, until the dal thickens slightly.

8

Season with salt, black pepper, and lemon juice. Taste and adjust the seasoning as needed.

9

Garnish with fresh coriander and serve hot with rice or flatbread.

Nutrition

680 kcal Calories
20 g Protein
76 g Carbohydrates
17 g Fiber
10 g Sugar
34 g Fat
24 g Saturated fat
1.8 g Salt

FAQ

How long should I soak the adzuki beans?
Soak them in plenty of water for at least 6 hours or overnight, then drain and rinse before cooking.
Do the adzuki beans need to be cooked before adding them to the dal?
No. After soaking, add the drained beans directly to the pot with the tomatoes and vegetable broth. Simmer for 35–40 minutes, or until tender.
Can I use canned adzuki beans instead?
Yes. Drain and rinse them, then add them with the artichoke and coconut milk. Simmer for about 10 minutes, or until heated through.
What type of artichoke works best in this recipe?
Drained artichoke hearts, either jarred or canned, work well. Roughly chop them before adding them to the dal.
How can I adjust the consistency of the dal?
Add a little extra vegetable broth if it is too thick. Simmer uncovered for longer if it is too thin.
Is this artichoke adzuki bean dal vegan and gluten-free?
It is vegan and naturally gluten-free when the vegetable broth and curry powder are certified or confirmed to contain no gluten-containing ingredients.
What can I serve with this dal?
Serve it hot with rice or flatbread. Fresh coriander and a little lemon juice add brightness.
How should I store leftovers?
Cool the dal promptly, refrigerate it in a covered container, and use it within 2–3 days. Reheat it thoroughly until piping hot.
Can I make the dal less spicy?
Yes. Use less curry powder and black pepper, and adjust the seasoning gradually at the end.

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.

Start My Gut Test