Recipe description
September 23, 2026
Longevity Farro White Bean Pasta
A hearty farro and white bean pasta with satisfying fiber and plant diversity.
High Fiber
Whole Grains
Legume Rich
86%
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 white beans, farro, whole-grain pasta, tomatoes, onion, and garlic.
- Combines legumes and whole grains for satisfying plant-based protein and slower-digesting carbohydrates.
- Includes olive oil, herbs, lemon, and colorful vegetables for flavor and plant diversity.
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
Farro
1
cup
White beans
1
cup
Pasta, whole grain
150
gram
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
clove
Vegetable broth
2
cup
Tomato
2
piece
Cheese, parmesan
2
tablespoon
Fresh herbs
2
tablespoon
Black pepper
1
teaspoon
Salt
1
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Rinse the farro and simmer it in salted water or broth until tender, about 20–25 minutes; drain any excess liquid.
2
Cook the whole grain pasta according to package directions until al dente, then drain.
3
Heat olive oil in a pan and sauté the diced onion until softened, about 4–5 minutes.
4
Add minced garlic and cook for 30 seconds until fragrant.
5
Stir in the drained white beans and chopped tomatoes; simmer for 5 minutes to warm through and blend the flavors.
6
Combine the cooked farro and pasta with the bean mixture; add a splash of vegetable broth if needed to loosen.
7
Season with salt, black pepper, and lemon juice; top with grated Parmesan and fresh herbs before serving.
More Recipes For Your Gut
Nutrition
890 kcal
Calories
33 g
Protein
143 g
Carbohydrates
25 g
Fiber
11 g
Sugar
25 g
Fat
5 g
Saturated fat
2.2 g
Salt
FAQ
How many servings does this recipe make?
It makes 2 servings.
How long does the farro take to cook?
Simmer rinsed farro in salted water or broth for about 20–25 minutes, until tender.
Can I use canned white beans?
Yes. Drain and rinse 1 cup of canned white beans before adding them to the pan.
Can I use another type of pasta?
Yes. Use a similar amount of whole-grain pasta or another pasta you prefer, adjusting the cooking time as needed.
Is this recipe gluten-free?
No. Farro and whole-grain pasta usually contain gluten. Use certified gluten-free alternatives if needed, and check all labels.
How can I make this dish vegan?
Leave out the Parmesan or replace it with a vegan alternative. Check that the pasta and broth are also vegan.
What can I do if the pasta mixture is too dry?
Stir in a small splash of vegetable broth until the desired consistency is reached.
How should I store leftovers?
Refrigerate leftovers in a sealed container and use them within 3–4 days. Reheat thoroughly before serving.
Is this dish suitable for a high-fiber eating pattern?
Farro, beans, and whole-grain pasta provide dietary fiber. Increase fiber gradually and drink enough fluids if your diet is usually low in fiber.
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