3 Longevity-Boosting Bean Recipes From Recipe Developer

“Beans are a great flavor vehicle and a great way to add protein to a plant-based diet on the cheap,” the book says. Doig tried Veganuary in 2019, fell in love with all the new flavors and ingredients, and switched to a fully plant-based diet.

Now, for the sake of gut health and visual vibrancy, she adds as many colors, flavors and textures to her dishes as she can.

the study People who eat a lot of legumes (a broader food category that includes beans) have been shown to be more likely to live longer. A healthier gut floraand low risk Cardiovascular disease.

These count towards the common goal of eating 30 different plants per week and are recommended by experts in the field as the best diet for a healthy gut. A healthy microbiome is associated with health benefits such as smoother digestion, hormonal balance and improved mental health.

According to researcher and journalist Dan Buettner, beans, particularly black beans and chickpeas, are also staples in Blue Zone areas such as Loma Linda, California, and the Greek island of Ikaria.

These are parts of the world where people tend to live about 10 years longer and healthier than the average in their own country.

“I believe the only superfood in the world is beans,” Buettner, who has been exploring the Blue Zones for 20 years, previously told BI, and recommends eating at least half a cup of beans a day.

With these longevity benefits in mind, Doig shared three high-protein, plant-based recipes from the book.

Nutritionist Nicola Ludlam-Raine told BI the recipe was “fantastic”.

“These recipes show a variety of creative and flavorful ways to incorporate beans as a primary source of plant-based protein,” she said, adding that beans contain dietary fiber and essential vitamins and minerals.

Mushroom and butter bean phyllo pie

Doig writes that the marinated artichokes in this mushroom and butterbean pie give it a “meaty” texture, and also add an extra layer of fiber.

Serves 3-4.

material:

• 1 tablespoon oil from a jar of artichokes
• 2 French banana shallots, finely sliced
• 1 cup finely chopped marinated artichoke hearts
• 5 cloves of garlic (minced)
• 8 thyme sprigs, leaves peeled and separated
• 5 cups coarsely chopped mushrooms
• 1 can butter beans, drained and washed
• Salt and pepper to taste
• 1 tablespoon all-purpose flour
• 1 3/4 cups mushroom or vegetable broth
• ⅓ cup plain, unsweetened vegan yogurt
• 4-5 sheets of phyllo dough
• 1 tablespoon olive oil (for brushing)

method:

1. Preheat oven to 350ºF.

2. On the stove, heat 1 tablespoon of the artichoke oil in a round baking pan or dish. Add the shallots and sauté over medium heat for about 5 minutes or until soft. Add the artichokes, garlic, and 6 thyme sprigs and sauté for a further 2 to 3 minutes.

3. Add the mushrooms to the pan and cook for 10 minutes until the mushrooms are quite small and soft. Do not stir too much so they can colour. Add the butter beans, season with salt and pepper and mix well.

4. Add the flour and mix all the ingredients in the pan together. Pour in the soup to remove any flavors remaining in the bottom of the pan.

5. Place the pan on low heat and continue to stir until the mixture thickens. Add the yogurt and stir well to combine into the sauce.

6. Cut the phyllo dough into strips. Crumple each piece of dough and layer it on top of the mushroom and bean filling. Once the entire pan is covered, use a fork to press the edges of the dough into the filling.

7. Lightly oil the puff pastry and sprinkle with the remaining thyme leaves. Bake for approximately 20 minutes until the crust is golden and crisp. Serve immediately.

Coconut-flavored curry beans

The recipe, inspired by korma, a sweet, creamy Indian curry, writes Doig, “is not only delicious, but also nutritious.”

Serves 3-4.

material:

• 1 tablespoon neutral oil (canola or sunflower oil)
• 1 medium onion, finely sliced
• 3 cloves of garlic (minced)
• 1 teaspoon finely chopped ginger
• 1 teaspoon powdered turmeric
• 1 teaspoon cumin powder
• 1 teaspoon garam masala
• 3/4 cup grated carrots
• ⅓ cup almond flour
• ⅓ cup coconut flakes
• 1 can of coconut milk
• ¾ cup + 1 tablespoon vegetable broth
• 1 can chickpeas (drained and washed)
• 1 can cannellini beans (drained and washed)
• Salt and pepper to taste

Garnish:

• 1 tablespoon toasted flaked almonds
• 1 tablespoon chopped fresh coriander

method:

1. Heat the oil in a large frying pan over medium heat. Add the onion and a pinch of salt and sauté until softened, about 5 minutes.

2. Add the garlic, ginger, turmeric, cumin and garam masala. Stir-fry over medium heat for 1 minute until fragrant, then add the carrots.

3. Add the almond flour and coconut and mix well, then pour in the coconut milk and broth. Simmer for 5 minutes, stirring occasionally, then blend with a hand blender until smooth and creamy.

4. Add the chickpeas and cannellini beans and simmer for 15 minutes until thickened and absorbed. Season with salt and pepper.

5. Serve topped with toasted almonds and coriander.

Super Green Spaghetti

The super green sauce is quick and easy to make, writes Doig, and is packed with fiber from nutritious veggies and beans.

material:

• 6.5 ounces dried spaghetti
• ¾ cup canned cannellini beans, drained and washed
• 1 garlic clove
• 1 cup spinach
• ¾ cup fresh basil
• 2 tablespoons nutritional yeast
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt, plus more to taste
• Black pepper, to taste

Garnish:

• 1 tablespoon toasted pine nuts or sunflower seeds
• Fresh basil leaves
• Extra virgin olive oil

method:

1. Cook spaghetti in salted boiling water according to package directions until al dente.

2. While the pasta is cooking, make the sauce: Place the cannellini beans, garlic, spinach, basil, nutritional yeast, lemon juice, and salt in a food processor or blender and blend until smooth. Add salt to taste, if desired.

3. Drain the pasta and return it to the pot. Pour in the sauce and stir over low heat until warm. Season with salt and pepper.

1. Place the pasta in a bowl and top with toasted pine nuts, fresh basil and a little oil to serve.