Recipe description
July 28, 2026
Prebiotic Dandelion Greens White Bean Breakfast Bowl
Fiber-rich morning bowl supporting gentle gut health and balance
Plant Based
High Fiber
Protein 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.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables and legumes.
- Contains polyphenol-rich ingredients like garlic, lemon, greens, and olive oil.
- Balanced with protein, healthy fats, and slow-digesting carbohydrates for steady energy.
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
Greens
2
cup
Bean, white
1
cup
Oil, olive
1
tablespoon
Garlic
2
clove
Lemon juice
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse dandelion greens thoroughly and chop into bite-sized pieces.
2
Heat olive oil in a skillet over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
3
Add chopped dandelion greens to the skillet and cook for 3-4 minutes until wilted.
4
Stir in drained white beans and cook for another 2 minutes to heat through.
5
Season with lemon juice, salt, and black pepper to taste.
6
Serve warm in bowls, optionally topped with additional lemon zest or a drizzle of olive oil.
More Recipes For Your Gut
Nutrition
200 kcal
Calories
9 g
Protein
25 g
Carbohydrates
8 g
Fiber
1 g
Sugar
8 g
Fat
1 g
Saturated fat
0.7 g
Salt
FAQ
Is this recipe vegan or vegetarian?
Yes, it’s plant-based and suitable for vegan and vegetarian diets.
What makes this breakfast good for digestion?
It uses fiber-rich greens and white beans that support digestion and feed beneficial gut bacteria when part of a varied diet.
Can I substitute dandelion greens with other greens?
Yes—spinach, kale, or arugula work, but flavor and cooking time may vary.
I’m on blood thinners; is it safe to eat dandelion greens?
Dandelion greens are high in vitamin K and can affect anticoagulants; check with your clinician if you’re regularly taking blood thinners.
How should I store leftovers and for how long?
Refrigerate in a sealed container for 1–2 days and reheat gently.
Can I batch-cook components in advance?
Yes; cook the beans ahead and wash/chop the greens. Assemble and reheat quickly in the morning.
What are good substitutes for white beans?
Cannellini or navy beans work; chickpeas are also possible, though texture will differ.
Is this gluten-free and nut-free?
Gluten-free if you use plain ingredients; dairy-free and nut-free as written.
How can I adjust the flavors if I want it heartier?
Add chili flakes, lemon zest, or extra olive oil; finish with herbs or seeds.
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