Recipe description
July 13, 2026
Asturian-style white beans with vegetables
Cozy, fiber-rich Asturian-style white beans with vegetables for digestion.
High Fiber
Plant Based
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables supports gut health.
- Includes multiple colorful plant foods to encourage dietary diversity.
- Balanced with protein, healthy fats, and slow-release 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, white
400
gram
Onion
1
piece
Carrot
2
piece
Celery
2
stalk
Garlic
2
clove
Bell Pepper
1
piece
Oil, olive
2
tablespoon
Vegetable broth
500
ml
Bay leaf
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Drain and rinse the white beans if using canned. If using dried beans, soak overnight and cook until tender.
2
Finely chop the onion, dice the carrot and celery, mince the garlic, and chop the bell pepper into small pieces.
3
Heat olive oil in a large pot over medium heat. Add the chopped onion, carrot, and celery. Sauté for 5-7 minutes until softened.
4
Add the minced garlic and chopped bell pepper. Cook for another 2 minutes until fragrant.
5
Add the white beans, vegetable broth, bay leaf, salt, and black pepper. Bring to a simmer.
6
Reduce heat to low, cover, and simmer for 20-25 minutes, allowing the flavors to meld together.
7
Remove the bay leaf. Taste and adjust seasoning if needed.
8
Serve hot, garnished with fresh parsley.
More Recipes For Your Gut
Nutrition
400 kcal
Calories
15 g
Protein
54 g
Carbohydrates
12 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
1.4 g
Salt
FAQ
Is this dish vegan or vegetarian?
Yes—it's plant-based with beans and vegetables; no meat, dairy, or eggs.
Is it gluten-free?
Generally yes, but check the vegetable broth label; choose gluten-free broth if you need to avoid gluten.
Can I use canned beans?
Yes. Drain and rinse canned beans. If using dried beans, soak overnight and cook until tender.
How many servings does it make?
Two servings. To serve more, double the ingredients.
How should I store leftovers?
Refrigerate in an airtight container for up to 3 days.
Can I freeze it?
Yes—freeze in portions for up to 3 months; thaw and reheat.
How can I reduce the salt?
Use a low-sodium broth and salt to taste; you can omit extra salt.
How can I boost protein or fiber?
Beans provide protein and fiber; to increase protein, serve with a grain like quinoa or add more beans.
Are there any common allergens to watch for?
The dish is dairy-, meat-, and egg-free; check the broth label for gluten or other additives; garlic and onion can affect some people.
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