Recipe description
June 17, 2026
Warm Adzuki Bean and Artichoke Grain Bowl with Dill
Cozy, fiber-rich bowl to support digestion and gut diversity.
92%
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 legumes, vegetables, and whole grains.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow 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
8
tablespoon
Artichoke
2
piece
Quinoa
4
serving spoon
Dill
2
teaspoon
Oil, olive
2
tablespoon
Lemon
1
piece
Garlic
2
piece
Onion
1
piece
Instructions
1
Rinse the adzuki beans and soak them in water overnight.
2
In a pot, add the soaked adzuki beans, water, and a pinch of salt. Bring to a boil, then lower the heat and simmer for about 45 minutes or until tender.
3
While the beans are cooking, prepare the quinoa according to the package instructions.
4
Steam or sauté the artichoke until tender.
5
In a bowl, combine the cooked quinoa, adzuki beans, artichoke, dill, olive oil, and season with salt and black pepper to taste.
6
Serve warm and enjoy your cozy grain bowl.
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Nutrition
470 kcal
Calories
17 g
Protein
58 g
Carbohydrates
12 g
Fiber
7 g
Sugar
16 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
Is this dish vegan and dairy-free?
Yes. It uses only plant-based ingredients (adzuki beans, artichokes, grains, dill) and contains no meat, dairy, or eggs.
What are the key nutrients and gut-health benefits?
It provides plant-based protein, dietary fiber, and complex carbohydrates. Fiber and prebiotic compounds support digestion, and dill adds aroma.
Is the dish gluten-free?
It depends on the grain used. If you choose a gluten-free grain (like quinoa), it can be gluten-free; otherwise, some grains contain gluten. Check the grain ingredient.
Are there common allergens or substitutions?
The recipe is naturally dairy- and egg-free. Some people may experience gas from legumes like adzuki beans or artichokes. Rinse canned beans to reduce sodium. Substitutions: swap adzuki beans for chickpeas or black beans; swap artichokes for olives or roasted vegetables.
How should leftovers be stored and reheated?
Cool leftovers within two hours and store in an airtight container for up to about 3 days. Reheat until steaming hot.
What substitutions can I use for adzuki beans or artichokes?
Use another cooked legume (chickpeas, black beans) in place of adzuki beans, and replace artichokes with olives or roasted vegetables.
Is this dish suitable for a low-FODMAP diet?
Adzuki beans and artichokes can be high in FODMAPs in larger portions. If you follow a strict low-FODMAP plan, use small portions or choose lower-FODMAP substitutes and monitor tolerance.
How can I use this bowl for meal prep?
Cook grains and beans in advance, refrigerate, and assemble bowls with vegetables as needed. Store components separately to keep textures.
How should I season if dill isn’t available?
Use parsley, chives, or lemon zest for brightness; add a splash of lemon juice and salt and pepper to taste.
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