Recipe description
September 24, 2026
Mediterranean Adzuki Bean Artichoke Plate with Rosemary
A fiber-rich Mediterranean plate with adzuki beans, artichokes, and fragrant rosemary
High Fiber
Mediterranean
Whole Grains
90%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from adzuki beans, artichokes, onion, and garlic.
- Combines legumes, vegetables, herbs, and olive oil for strong plant diversity.
- Provides a satisfying balance of plant protein, healthy fats, and slow-digesting carbohydrates.
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
Artichoke
1
cup
Bean, red
1
cup
Rosemary
1
tablespoon
Oil, olive
2
tablespoon
Garlic
2
clove
Onion, red
1
piece
Lemon juice
1
teaspoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Rinse the cooked adzuki beans and drain well.
2
Thinly slice the red onion and mince the garlic.
3
Heat olive oil in a pan over medium heat and sauté the onion and garlic until softened, about 3 minutes.
4
Add the artichoke hearts and adzuki beans, stirring to combine.
5
Add the rosemary, salt, and black pepper, and cook for 4 to 5 minutes until warmed through.
6
Finish with a squeeze of lemon juice, then plate and serve warm as a main or side dish.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
12 g
Protein
47 g
Carbohydrates
14 g
Fiber
5 g
Sugar
15 g
Fat
2 g
Saturated fat
2.4 g
Salt
FAQ
How many servings does this Mediterranean adzuki bean plate make?
The recipe makes 2 servings.
Should I use cooked or dried adzuki beans?
Use 1 cup of cooked adzuki beans. If using canned beans, rinse and drain them well.
What type of artichokes should I use?
Use 1 cup of prepared artichoke hearts, either canned, jarred, frozen, or freshly cooked.
How long does this recipe take to prepare?
Once the ingredients are ready, it takes about 10 to 15 minutes to cook.
Is this adzuki bean artichoke plate vegan and gluten-free?
Yes, the listed ingredients are naturally vegan and gluten-free. Check product labels for packaged ingredients if needed.
Can I substitute another type of bean?
Yes. Cooked kidney beans, cannellini beans, or chickpeas can work, although the flavor and texture will change.
Can this dish be served cold?
Yes. It can be served warm or cooled to room temperature as a salad-style plate.
How should I store leftovers?
Refrigerate leftovers in an airtight container and use them within 2 to 3 days. Reheat thoroughly before serving.
Does this dish support gut-friendly eating?
Adzuki beans and artichokes provide dietary fiber, but individual tolerance varies. Increase fiber gradually if your diet is usually low in it.
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