Recipe description
July 31, 2026
Za'atar Adzuki Bean Artichoke Soup
A cozy soup boosting fiber variety and gut-friendly flavors.
Plant Based
High Fiber
One Pot Meal
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 vegetables and legumes.
- Includes polyphenol-rich herbs and olive oil.
- Balanced plant-based protein with fiber-rich ingredients.
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
piece
Spices
2
teaspoon
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the adzuki beans and soak them overnight or for at least 6 hours. Drain and rinse again before cooking.
2
Chop the onion and mince the garlic. Heat olive oil in a large pot over medium heat and sauté the onion and garlic until soft and fragrant.
3
Add the soaked adzuki beans and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 45 minutes or until beans are tender.
4
While beans cook, quarter the artichokes and remove the choke. Add them to the pot after 30 minutes of simmering.
5
Stir in the za'atar spice blend, lemon juice, salt, and black pepper. Simmer for another 10 minutes to allow flavors to meld.
6
Taste and adjust seasoning if needed. Serve hot, optionally garnished with extra za'atar or a drizzle of olive oil.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
20 g
Protein
58 g
Carbohydrates
12 g
Fiber
5 g
Sugar
28 g
Fat
3 g
Saturated fat
1.6 g
Salt
FAQ
Is this soup vegan?
Yes—it's made entirely with plant ingredients and contains no animal products.
Is it gluten-free?
It's naturally gluten-free, but check that your za'atar blend is certified gluten-free.
Can I use canned adzuki beans?
Yes. Rinse them well; you can skip soaking and simmer until tender.
How long should I soak the beans?
Overnight or at least 6 hours. If using canned beans, skip soaking.
How spicy is za'atar in this soup?
Za'atar adds a warm, herbal note; adjust by using more or less spice blend.
Can I substitute artichokes?
Yes; use jarred/canned artichoke hearts or omit and add more vegetables.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; freeze for 2–3 months.
How do I reheat the soup?
Reheat on the stove over medium heat, stirring, or in the microwave; add a splash of broth if it thickens.
Can I make this in a slow cooker or Instant Pot?
Yes; soak dried beans first. In an Instant Pot, cook on high pressure 25–30 minutes after soaking; in a slow cooker, 6–8 hours.
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