Recipe description
July 21, 2026
Clams with white beans and parsley
A light clam dish that supports gentle digestion and fiber variety.
Plant Based
Mediterranean
30 Minute Meal
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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We found the following allergens in the recipe ingredients: shellfish, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from beans supports gut health and satiety.
- Polyphenol-rich parsley, garlic, lemon, and olive oil contribute gut-friendly flavor and antioxidants.
- Lean seafood paired with legumes provides balanced protein and healthy fats with minimal processing.
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
Clam
500
gram
Bean, white
400
gram
Parsley
3
tablespoon
Garlic
2
piece
Oil, olive
2
tablespoon
Lemon
1
piece
Wine, white
100
ml
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the clams thoroughly under cold water and discard any that are open or cracked
2
Finely chop the parsley and mince the garlic cloves
3
Heat olive oil in a large pan over medium heat, then add garlic and cook for 1 minute until fragrant
4
Add the clams to the pan along with white wine, cover and steam for 5-7 minutes until clams open
5
Drain and rinse the white beans, then add them to the pan with the cooked clams
6
Stir in the chopped parsley, season with salt and black pepper, and cook for 2 more minutes
7
Squeeze fresh lemon juice over the dish before serving
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Nutrition
630 kcal
Calories
51 g
Protein
36 g
Carbohydrates
14 g
Fiber
2 g
Sugar
15 g
Fat
2 g
Saturated fat
1.5 g
Salt
FAQ
Is this recipe gluten-free?
Yes, it’s naturally gluten-free; just check that any wine used is gluten-free if you’re strict.
Can I make this dish without alcohol?
Yes. Replace the white wine with extra broth or water, or a splash of lemon juice.
Can I make it vegetarian or vegan?
It's not vegan as written due to the clams. To make it vegetarian/vegan, omit the clams and substitute with mushrooms or artichokes; add more beans for protein.
How many servings does this make?
2 servings.
How should I store leftovers?
Refrigerate in a sealed container for 1–2 days and reheat gently.
What should I look for when buying clams?
Choose live, closed-shell clams; discard any open, cracked, or bad-smelling shells; rinse well.
How can I tell when the clams are cooked?
Steam 5–7 minutes until all the shells open; discard any that stay closed.
Should I limit salt?
If you have high blood pressure or want to reduce sodium, use less salt and rely on lemon and parsley for flavor.
What should I serve this with?
Crusty bread, a green salad, or cooked grains like rice or quinoa work well.
Can I substitute white beans?
Yes—cannellini or chickpeas can be used in place of white beans.
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