Recipe description
September 29, 2026
One-Pot Adzuki Bean Artichoke Kitchari with Harissa
A fiber-rich one-pot kitchari bringing bold flavor and nourishing plant diversity
High Fiber
Budget Friendly
Whole Grains
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from adzuki beans, artichoke, rice, onion, and garlic.
- Combines legumes, vegetables, whole plant foods, herbs, and spices for strong dietary diversity.
- Provides a balanced one-pot meal with plant protein, complex carbohydrates, and olive oil.
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
0.5
cup
Artichoke
1
cup
Rice
0.5
cup
Harissa paste
1
tablespoon
Onion
1
piece
Garlic
2
piece
Ginger
1
tablespoon
Seed, cumin
1
teaspoon
Turmeric
0.5
teaspoon
Oil, olive
1
tablespoon
Vegetable broth
2
cup
Salt
0.5
teaspoon
Lemon juice
1
tablespoon
Parsley
2
tablespoon
Instructions
1
Rinse the adzuki beans and rice under cold water.
2
Heat olive oil in a pot and sauté the chopped onion until softened, about 4 minutes.
3
Add garlic, ginger, cumin, and turmeric; stir for 30 seconds until fragrant.
4
Stir in the harissa paste, then add the adzuki beans, rice, and vegetable broth.
5
Bring to a boil, then reduce heat, cover, and simmer for 25 minutes until the rice and beans are tender.
6
Fold in the artichoke hearts and cook for another 5 minutes.
7
Season with salt and lemon juice, then serve garnished with fresh parsley.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
15 g
Protein
73 g
Carbohydrates
11 g
Fiber
7 g
Sugar
10 g
Fat
1.5 g
Saturated fat
1.4 g
Salt
FAQ
What is adzuki bean artichoke kitchari?
It is a one-pot dish made with adzuki beans, rice, artichoke hearts, vegetables, spices, broth, and harissa. It has a soft, comforting consistency.
Do dried adzuki beans need to be soaked first?
Yes, soaking is recommended for dried adzuki beans. They may also need to be partly or fully cooked before adding them, because 25 minutes may not be enough to make them tender.
How many servings does this kitchari make?
The recipe makes 2 servings.
How can I make the kitchari less spicy?
Use less harissa paste or choose a mild variety. You can add more after cooking if needed.
Can I use canned or frozen artichoke hearts?
Yes. Drain and rinse canned hearts, or thaw frozen hearts before folding them into the pot.
Can I use a different type of rice?
Yes, but cooking time and liquid needs may vary. Short- or medium-grain rice generally gives the softest texture.
Is this recipe vegan and gluten-free?
The listed ingredients are vegan and naturally gluten-free. Check the labels of the vegetable broth and harissa to confirm they meet your requirements.
How should I store and reheat leftovers?
Refrigerate leftovers in a covered container and use them within 2–3 days. Reheat thoroughly, adding a splash of broth or water if the kitchari has thickened.
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