Recipe description
June 25, 2026
Brown beans with apple and onion
A fiber-rich, gut-friendly bean dish with apples and onions.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans, apples, and onions.
- Includes polyphenol-rich apples and prebiotic onions for gut-health benefits.
- Balanced plant-based dish with protein from beans and fiber from produce.
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, brown
1
cup
Apple
1
piece
Onion
1
piece
Oil, olive
2
tablespoon
salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the brown beans and soak them overnight.
2
Drain the beans and boil them in water until tender, about 1 hour.
3
Chop the onion and apple.
4
In a pan, heat olive oil over medium heat, then add the chopped onion and cook until translucent.
5
Add the cooked beans, chopped apple, salt, and black pepper to the pan.
6
Stir well and cook for another 10 minutes to combine the flavors.
7
Serve warm as a side dish or over grains.
More Recipes For Your Gut
Nutrition
260 kcal
Calories
9 g
Protein
38 g
Carbohydrates
9 g
Fiber
12 g
Sugar
3 g
Fat
0.5 g
Saturated fat
0.6 g
Salt
FAQ
Is this dish vegan or vegetarian?
Yes—it's plant-based and naturally vegan if no animal ingredients are added.
What kind of beans should I use, and can I use canned beans?
Use dried brown beans or your preferred beans; canned beans also work—drain, rinse, and add toward the end or simmer briefly.
How long does it take to cook?
With dried beans, plan about 60–90 minutes total (including soaking); with canned beans, about 15–20 minutes.
Is this dish gluten-free?
Yes, it's naturally gluten-free; check any added seasonings or broths to ensure they are gluten-free.
How should I serve it?
Pair with whole grains like brown rice or quinoa, or with greens on the side.
Is it high in fiber, and could it cause gas?
Yes, it's fiber-rich; beans can cause gas. Start with small portions and cook beans well to ease digestion.
Can I freeze the leftovers?
Yes—cool completely and freeze in airtight containers for 2–3 months; thaw and reheat.
How can I flavor it without adding sugar or salt?
Add herbs and spices like thyme, sage, pepper, cinnamon (with the apple) and a splash of lemon juice for brightness.
Is this recipe suitable for a low-FODMAP diet?
It may not be suitable for strict low-FODMAP; onions and apples are high-FODMAP, and many beans are too. Consider a small portion or consult a dietitian.
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