Recipe description
June 17, 2026
Mediterranean Adzuki Bean Artichoke Plate with Mint
Fiber-rich Mediterranean plate to support digestion and gut diversity
High Fiber
Digestive Support
Fiber Rich
92%
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.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and artichokes.
- Includes diverse plant foods (beans, artichokes, mint) to support gut microbiome variety.
- Balanced with plant protein and healthy fats for steady energy.
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
16
tablespoon
Artichoke
4
piece
Cherry tomatoes
1
cup
Onion, red
0.25
piece
Garlic
1
piece
Feta cheese
0.5
cup
Fresh mint
2
teaspoon
Parsley
1
tablespoon
Oil, olive
2
tablespoon
Lemon juice
2
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
In a pot, add the adzuki beans and cover with water. Bring to a boil, then reduce heat and simmer until tender.
2
While the beans are cooking, prepare the artichokes by removing the tough outer leaves and trimming the stem.
3
In a skillet, heat olive oil over medium heat and sauté the artichokes until they are golden brown.
4
Once the adzuki beans are cooked, drain and mix with the sautéed artichokes, fresh mint, salt, and black pepper.
5
Serve warm as a main dish or a side with seasonal greens.
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Nutrition
330 kcal
Calories
14 g
Protein
40 g
Carbohydrates
12 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients in this plate?
Adzuki beans, artichokes, and fresh mint, plus olive oil, lemon, and Mediterranean-seasonings.
Is this dish vegan or plant-based?
Yes. It contains no animal products and fits vegan/vegetarian diets.
How does it support digestion and gut health?
It provides both soluble and insoluble fiber from beans and artichokes; artichokes may have prebiotic effects; mint can aid digestion.
Is the dish gluten-free?
Naturally gluten-free, but check seasoning as needed.
How should I serve it?
As a main or side; pair with seasonal greens to boost fiber variety.
How should I store leftovers?
Refrigerate in a covered container; they’ll keep for 2–3 days; reheat gently.
Does it provide plant protein?
Yes, azuki beans provide plant protein along with fiber.
Are there any common allergens or digestion notes?
Beans and artichokes can cause gas in some people; start with a small portion if you’re not used to beans; mint is generally safe.
Can I customize or swap ingredients?
Yes. You can swap in other greens or vegetables and adjust the seasonings.
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