3 Longevity-Increasing Bean Recipes from the Recipe Developer

“Beans are such great vehicles for flavor and are a brilliant way to add protein to plant-based meals without breaking the bank,” the book says. Doig tried Veganuary in 2019 and fell in love with all the new flavors and ingredients – so much so that he switched to a plant-based diet for good.

Now she adds as many colors, flavors and textures to her plate as possible for gut health and visual vitality.

Studies have shown that people who eat a lot of legumes—the broader category of foods that includes beans—are more likely to live longer, have healthier gut microbiomes, and have a lower risk of cardiovascular disease.

They stick to the common goal of eating 30 different plants a week, touted by experts as the best way to eat for a healthy gut. A healthy microbiome is linked to health benefits, including smoother digestion, hormonal balance and better mental health.

Beans, especially black beans and chickpeas, are also a staple in the Blue Zones, including Loma Linda, California and Ikaria, Greece, according to researcher and journalist Dan Buettner.

These are areas of the world where people tend to live a decade longer and have better health than their country’s average.

“I think the only superfood that exists in the world is beans,” Buettner, who has spent two decades exploring the blue zones, previously told BI. He recommended eating at least half a cup a day.

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

Dietician Nichola Ludlam-Raine told BI the recipes sounded “brilliant”.

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

Filo pie with mushrooms and beans

Marinated artichokes in this mushroom and butter bean pie create a “meaty” texture, wrote Doig. It also adds even more fiber.

Serves three to four.

Ingredients:

• 1 tablespoon oil from the artichoke jar
• 2 large French Echalion shallots (bananas), finely sliced
• 1 cup marinated artichoke hearts, finely chopped
• 5 cloves of garlic, chopped
• 8 sprigs of thyme, leaves peeled, divided
• 5 cups of mushrooms, coarsely chopped
• 1 can of butter beans, drained and rinsed
• Salt and pepper, to taste
• 1 tablespoon plain all-purpose flour
• 1 3/4 cups mushroom or vegetable broth
• ⅓ cup plain, unsweetened vegan yogurt
• 4–5 sheets of filo pastry
• 1 tablespoon of olive oil, for brushing

Method:

1. Preheat oven to 350ºF.

2. On the stove, heat 1 tablespoon of artichoke oil in a round pan or ovenproof dish. Add the shallots and fry over a medium heat for about five minutes, or until soft. Add the artichoke, garlic and six sprigs of thyme and fry for a few more minutes.

3. Add the mushrooms to the pan and soften for about 10 minutes, until they have reduced considerably in size. Do not mix too much to allow them to take on some color. Add the butter beans, season with salt and pepper and mix well.

4. Add the flour and mix through everything in the pan. Pour in the stock and deglaze any flavor from the bottom of the pan.

5. Bring the pan to a boil and continue to stir as the mixture thickens. Add the yogurt and mix well to combine it into the sauce.

6. Tear the filo dough into narrow strips. Pinch and fold each strip over the mushroom and bean filling. Once the entire pan is covered, use a fork to poke the loose edges of the dough into the filling.

7. Brush the dough lightly with oil and sprinkle the remaining thyme leaves over it. Bake for about 20 minutes, or until the pastry is golden and crispy. Serve immediately.

Coconut Curry Beans

This recipe is inspired by Korma, a sweet and creamy Indian curry, Doig wrote. “It’s as nutritious as it is delicious.”

Serves three to four.

Ingredients:

• 1 tablespoon neutral oil (canola or sunflower oil)
• 1 medium onion, finely chopped
• 3 cloves of garlic, chopped
• 1 teaspoon of chopped ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon garam masala
• Packed ¾ cup grated carrot
• ⅓ cup ground almonds
• ⅓ cup desiccated coconut
• 1 can of coconut milk
• ¾ cup plus 1 tablespoon vegetable broth
• 1 can of chickpeas, drained and rinsed
• 1 can of cannellini beans, drained and rinsed
• Salt and pepper, to taste

Gasket:

• 1 tablespoon of roasted almond flakes
• 1 tablespoon fresh chopped coriander

Method:

1. Add the oil to a large skillet over medium heat. Add the onion and a pinch of salt and cook for about five minutes, until soft.

2. Add the garlic, ginger, turmeric, cumin and garam masala. Stir for a minute over medium heat until fragrant, then add the carrot.

3. Add the ground almonds and coconut and mix well before pouring in the coconut milk and stock. Boil for five minutes, stirring occasionally, then use an immersion blender to blend to a smooth, creamy consistency.

4. Add the chickpeas and cannellini beans. Simmer for 15 minutes, until thickened and reduced. Season to taste with salt and pepper.

5. It is served on top with roasted almonds and coriander.

Super green spaghetti

The super green sauce is quick and easy to make, Doig wrote. It contains lots of nutritious greens and fiber from the beans.

Ingredients:

• 6.5 oz dry spaghetti
• ¾ cup canned cannellini beans, drained and rinsed
• 1 clove of garlic
• 1 cup spinach
• ¾ cup fresh basil
• 2 spoons of nutritional yeast
• 1 tablespoon fresh lemon juice
• ¼ teaspoon salt, plus more to taste
• Black pepper, to taste

Gasket:

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

Method:

1. Cook spaghetti in a large pot of boiling salted water according to package directions until al dente.

2. While the pasta is cooking, prepare the sauce: Add the cannellini beans, garlic, spinach, basil, nutritional yeast, lemon juice, and salt to a food processor or blender and blend until smooth. Season to taste with more salt if needed.

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

1. Serve the pasta in bowls topped with toasted pine nuts, fresh basil and a drizzle of oil.