Recipe description
June 15, 2026
Chickpea Artichoke Lemon Stew
Cozy, fiber-rich stew that supports gentle digestion and gut balance.
Plant Based
Vegan
90%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, fiber, and polyphenol-rich lemon flavor.
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
Oil, olive
2
tablespoon
Onion, red
1
piece
Garlic
3
piece
Tomato
2
piece
Chickpea
32
tablespoon
Artichoke
2
piece
Lemon
1
piece
Parsley
2
tablespoon
Vegetable broth
4
cup
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add minced garlic and sauté until fragrant, about 1 minute.
3
Stir in chickpeas, chopped artichoke, and cumin. Cook for another 3-4 minutes.
4
Pour in vegetable broth and bring to a simmer.
5
Add salt, pepper, and juice of the lemon. Simmer for 15-20 minutes.
6
Taste and adjust seasoning as needed before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
15 g
Protein
58 g
Carbohydrates
12 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the key ingredients of this stew?
The dish centers on chickpeas and artichokes, with lemon for brightness and a base of vegetables, olive oil, and vegetable broth seasoned with herbs.
Is this recipe vegetarian, vegan, or gluten-free?
It's vegan by default; to keep it gluten-free, use gluten-free stock and ingredients.
How does it support gut health?
Chickpeas and artichokes provide fiber and potential prebiotic compounds; lemon adds polyphenols. For variety, pair it with other fiber-rich vegetables and fermented foods.
How long does it take, and how many servings does it yield?
About 40–50 minutes total; yields about 4 servings.
Can I make substitutions?
Yes: swap chickpeas with white beans, artichokes with hearts of palm, or add other vegetables; use different herbs; stock can be water.
How should leftovers be stored?
Cool and refrigerate in an airtight container; keeps 3–4 days; freeze for longer storage.
What side dishes go well with it?
Pairs well with roasted vegetables, whole grains like quinoa or brown rice, or crusty bread; a simple side salad also fits.
How can I reduce sodium or spice levels?
Use low-sodium stock or water, limit added salt, and adjust lemon and spices to taste; omit chili flakes if you prefer milder heat.
Can I add protein or make it more filling?
Yes: add lentils, tofu, or tempeh, or more beans; greens like spinach can be stirred in near the end.
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