This Ingredient Is Filled With Fiber, Affordable, and Delicious Morning and Night
While on a recent quest to find easy and quick recipes for my daily office lunches, I came across a dish on the Zoe app that married beans and artichokes in a delicious lemony sauce. Not only did it take just 10 minutes to make (sold), according to the app–which is brimming with recipes designed to promote good gut health–it is also one of the best meals I can make for a thriving microbiome. And much of that was due to the beans.
Why are beans so good for us?
“Beans have a fantastic nutritional profile,” agrees Rhian Stephenson, a nutritionist, naturopath and the founder of Artah. “They’re a great source of plant-based protein, ranging from 12 to 16 grams of protein per cup, and provide vitamins and minerals like calcium, iron, various B vitamins, zinc, manganese, selenium, potassium, as well as being a great source of folate.”
- Beans are a great source of plant-based protein.
- Beans provide essential vitamins and minerals like calcium, iron, and B vitamins.
- Beans are rich in phytonutrients with various health benefits.
They’re also rich in fiber
Beans are packed with fiber, providing around 15 grams of fiber per cup. Fiber serves as the primary fuel for the gut microbiome, supporting a thriving and diverse population of bacteria. When our bacteria are fed fiber, they produce beneficial compounds called short chain fatty acids, which have numerous positive properties.
How to incorporate beans into your diet
There are many ways to add beans into your diet. They can be enjoyed in salads, tacos, or mixed with other fiber-rich and healthy foods. Varying the types of legumes you eat each day can help boost dietary diversity and improve your overall health.
- Include beans in salads, tacos, or mixed with other healthy foods.
- Try different types of legumes to enhance dietary diversity.
- Opt for dried beans for affordability and better taste.
3 delicious bean recipes
I couldn’t end this story without sharing my go-to bean recipe, plus some other excellent bean-centric dishes to help you get started.
Zoe Artichoke and Lemon Butter Beans (serves 2)
Ingredients:
- Garlic
- 700 g butter beans, canned
- 185 g artichokes hearts, canned in oil
- 1 tbsp olive oil
- 43g shallots
- 4 tbsp lemon juice
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 tsp fresh rosemary
Method:
- Gently sauté the shallots and garlic until golden in a large pan.
- Add the drained artichokes and butter beans with their liquid.
- If using, toss the rosemary and/or any other herbs and simmer for 5 minutes, or until the liquid becomes a thick sauce.
- Taste and adjust the seasoning before turning off the heat and squeezing over the lemon juice.
- Serve with your favorite toast (or alone) and an extra drizzle of olive oil.
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