Recipe description
July 31, 2026
Prebiotic Asparagus Chickpea Stew
Warm, fiber-rich stew to support gentle digestion and gut health.
Prebiotic Rich
Fiber Rich
Protein Rich
88%
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 vegetables, supporting gut diversity.
- Includes prebiotic asparagus and chickpeas with aromatics and olive oil for flavor.
- Simple, budget-friendly plant-based stew with pantry staples.
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
Asparagus, green
2
cup
Chickpea
1
cup
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
2
cup
Thyme
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sauté until softened.
2
Add chopped asparagus and cook for 5 minutes, stirring occasionally.
3
Stir in chickpeas, vegetable broth, thyme, salt, and black pepper. Bring to a simmer.
4
Reduce heat to low, cover, and let stew gently for 20 minutes until asparagus is tender.
5
Taste and adjust seasoning if needed. Serve warm.
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Nutrition
305 kcal
Calories
9.8 g
Protein
32.5 g
Carbohydrates
8 g
Fiber
4.5 g
Sugar
15.5 g
Fat
4 g
Saturated fat
1.3 g
Salt
FAQ
Is this stew vegan-friendly?
Yes. It is entirely plant-based: asparagus, chickpeas, onion, garlic, olive oil, and vegetable broth; no meat, dairy, or eggs.
What are the key prebiotic benefits of the ingredients?
Asparagus provides prebiotic fibers (inulin-like) and polyphenols; chickpeas add fiber and plant protein; together they support a diverse gut microbiome.
Can I customize the ingredients or swap items?
Yes. Swap asparagus for green beans or broccoli; chickpeas for white beans; adjust spices to taste.
How long does it take to cook, and how many servings does it yield?
About 30 minutes total; yields 2 servings.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; you can freeze for 1–2 months; reheat gently.
Is this gluten-free?
Yes, as written, provided you use a gluten-free vegetable broth.
How can I reduce salt or make it low-sodium?
Use less salt or choose a low-sodium or salt-free broth; boost flavor with herbs.
How can I make it more protein-packed?
Add extra chickpeas or serve with quinoa or tofu on the side.
Are there any common allergens in this recipe?
Contains onion and garlic; no dairy, eggs, or meat. Check the broth if you need gluten-free.
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