Recipe description
June 17, 2026
Mediterranean Adzuki Bean Artichoke Plate with Parsley
A fiber-rich, gut-friendly plate of beans, artichokes, and parsley.
Plant Based
High Fiber
Gluten Free
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
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
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
You indicated the following allergies:
We found the following allergens in the recipe ingredients: sulfites
This section will check whether the recipe contains ingredients that may conflict with your intolerances.
This section will show how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
This section will show how well the recipe aligns with selected health topics such as blood sugar, cholesterol or inflammation.
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
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from adzuki beans, artichokes, and parsley.
- Uses colorful plant foods that support dietary diversity and polyphenols.
- Balanced plate with plant-based protein, healthy fats, and complex carbs.
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
0.5
cup
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Garlic
2
clove
Instructions
1
Rinse the adzuki beans under cold water and soak them for at least 4 hours or overnight.
2
In a pot, cook the soaked adzuki beans in water until tender, approximately 30 minutes.
3
While the beans are cooking, prepare the artichokes by trimming the stems and removing outer leaves.
4
Steam the artichokes until tender, about 20 minutes.
5
Chop the parsley and mince the garlic.
6
In a bowl, combine the cooked adzuki beans, steamed artichokes, garlic, parsley, olive oil, lemon juice, salt, and pepper.
7
Toss everything gently until well mixed, and serve the dish warm or at room temperature.
More Recipes For Your Gut
90% Gut Health
85% Gut Health
92% Gut Health
92% Gut Health
92% Gut Health
92% Gut Health
Nutrition
430 kcal
Calories
18 g
Protein
58 g
Carbohydrates
11 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What is this Mediterranean Adzuki Bean Artichoke Plate with Parsley?
A plant-forward dish featuring adzuki beans, artichokes, and fresh parsley, dressed with olive oil and herbs.
Is this dish vegan or vegetarian?
Yes—it's vegan and vegetarian, with no animal products.
How should I prep the adzuki beans for this plate (canned vs dried)?
Canned: rinse and drain; dried: soak, then simmer until tender, then combine with the other ingredients.
What are the gut-health benefits of the ingredients?
The combination provides fiber and prebiotics from beans, artichokes, and parsley, supporting gut health as part of a balanced diet.
Can I substitute ingredients?
Yes—swap in chickpeas or white beans, and adjust parsley and herbs to taste.
How should I season it and what sides pair well?
Season with lemon, garlic, olive oil, and herbs; pair with whole grains or roasted vegetables for a complete plate.
How long does it keep in the fridge and how do I reheat?
Keeps for about 3–4 days in the fridge; reheat gently on the stove or in the microwave.
Is this gluten-free and what allergens should I watch for?
Gluten-free if prepared with standard ingredients; check any added sauces or dressings; no common allergens in the core ingredients.
Can I make this ahead for busy weeknights?
Yes—assemble ahead or cook components in advance; store in airtight containers.
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.