Recipe description
June 28, 2026
Meal prep sweet potato with beans
Gentle, fiber-rich meal prep to support gut-friendly digestion.
Plant Based
Meal Prep Friendly
Legume Rich
92%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and sweet potato to support gut health and satiety.
- Plant-based protein from beans balances nutrients.
- Batch-friendly meal prep with simple, minimally processed ingredients.
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
Sweet potato
2
piece
Cannellini beans
1
cup
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
clove
Seed, cumin
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Fresh parsley
2
tablespoon
Instructions
1
Preheat the oven to 400°F (200°C).
2
Wash and cube the sweet potatoes.
3
Rinse and drain the cannellini beans.
4
Chop the onion and garlic.
5
In a large bowl, combine sweet potatoes, cannellini beans, onion, garlic, olive oil, cumin, salt, and pepper. Mix well.
6
Spread the mixture onto a baking sheet.
7
Roast in the preheated oven for 25-30 minutes or until the sweet potatoes are tender.
8
After removing from the oven, sprinkle with fresh parsley before serving.
More Recipes For Your Gut
Nutrition
460 kcal
Calories
17 g
Protein
66 g
Carbohydrates
18 g
Fiber
5 g
Sugar
14 g
Fat
2 g
Saturated fat
0.3 g
Salt
FAQ
Is this dish suitable for weekly meal prep?
Yes—it's plant-based, meal-prep friendly, and leftovers store well in the fridge for 3–4 days.
What beans and sweet potatoes work best?
Canned or cooked beans such as chickpeas, black beans, or kidney beans pair well; use medium to large sweet potatoes.
How can I customize the flavor with herbs and spices?
Add cumin, smoked paprika, garlic, cilantro, lime, and chili to taste; adjust after cooking.
How should I store leftovers and how long do they last?
Cool, then store in airtight containers in the fridge for 3–4 days; portion ahead if you like.
Can I freeze the meal, and how should I reheat it?
Yes—freeze in portions for up to 2–3 months. Thaw in the fridge and reheat on the stove or in a microwave until steaming hot.
How do I adjust portions for more protein or calories?
Increase the beans or add an extra grain serving; you can also include avocado for healthy fats, and adjust portions accordingly.
Is the recipe vegan and gluten-free?
Yes—the recipe as written is vegan and gluten-free; check spice blends for gluten if needed.
What is a typical serving size and rough nutrition?
About 1 cup of the mixture per serving (roughly 200–250 g); fiber about 7–15 g and protein around 6–12 g, depending on beans.
How can I reduce gas from beans and improve digestion?
Rinse canned beans to reduce sodium and oligosaccharides; introduce fiber gradually and season with cumin, fennel, or ginger to aid digestion.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.