Recipe description
July 29, 2026
One-Pot Adzuki Bean Artichoke Kitchari with Fennel Seed
A comforting one-pot meal to support gentle digestion and fiber.
High Fiber
Budget Friendly
Plant Based
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
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
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 beans, vegetables, and whole ingredients.
- Diverse plant foods and polyphenol-rich spices support gut health.
- Balanced protein, healthy fats, and slow-release 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
Bean, red
1
cup
Artichoke
2
cup
Fennel seed
1
teaspoon
Onion
1
piece
Garlic
2
clove
Turmeric
1
teaspoon
Seed, cumin
1
teaspoon
Oil, olive
2
tablespoon
Vegetable broth
3
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Cilantro
2
tablespoon
Instructions
1
Rinse adzuki beans and soak them overnight or for at least 4 hours. Drain before cooking.
2
In a large pot, heat olive oil over medium heat. Sauté chopped onion and minced garlic until softened, about 3-5 minutes.
3
Add fennel seed, turmeric, and cumin. Stir for 1 minute until fragrant.
4
Add drained adzuki beans, chopped artichoke hearts, and vegetable broth. Bring to a boil, then reduce to a simmer.
5
Cover and simmer for 30-40 minutes, or until beans are tender. Stir occasionally and add more broth or water if needed.
6
Season with salt and black pepper to taste. Simmer uncovered for 5 more minutes to thicken slightly.
7
Garnish with fresh chopped cilantro before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
16 g
Protein
52 g
Carbohydrates
11 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe vegan and gluten-free?
Yes. It's plant-based with a vegetable broth; naturally vegan and gluten-free unless you add gluten-containing ingredients or have cross-contamination. Use gluten-free broth if needed.
How long should I soak the adzuki beans?
Soak overnight or for at least 4 hours, then drain before cooking.
Can I prepare this in advance or freeze leftovers?
Yes. Refrigerate up to 4 days; freeze for 2–3 months. Reheat gently.
Can I substitute artichokes with another vegetable?
Yes. You can use other vegetables like mushrooms, zucchini, or spinach; adjust the cooking time as needed.
What should I serve this with?
A whole-grain side such as brown rice or quinoa; add extra greens for balance.
Is this recipe gut-friendly?
Yes, it's high in fiber and plant diversity, which can support gentle digestion. Soaking beans can reduce gas; drink water when eating high-fiber meals.
How spicy is it and can I adjust the flavors?
It’s mild and herb-forward thanks to fennel and cumin. Adjust salt to taste and add chili flakes if you like more heat.
How can I scale this for more servings?
Multiply the ingredients; cooking time may increase slightly. Ensure there’s enough liquid for simmering.
Why should I soak the beans?
Soaking reduces cooking time and can help decrease gas, improving digestibility.
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.