Recipe description
June 12, 2026
Roasted Asparagus White Bean Salad
A protein-packed, fiber-rich salad to support gentle digestion daily.
Plant Based
High Fiber
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- High fiber from white beans and asparagus supports gut health.
- Colorful plant ingredients promote dietary diversity.
- Protein from beans plus olive oil helps balance meals with slow carbohydrates.
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
Asparagus, green
250
grams
Bean, white
1
cup
Oil, olive
2
tablespoon
Lemon juice
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Fresh parsley
1
tablespoon
Instructions
1
Preheat the oven to 425°F (220°C).
2
Wash and trim the asparagus, then toss it with 1 tablespoon of olive oil, salt, and black pepper.
3
Spread the asparagus on a baking sheet and roast for about 15-20 minutes, until tender and slightly charred.
4
In a bowl, mix the white beans, roasted asparagus, remaining olive oil, lemon juice, and chopped parsley.
5
Toss well to combine and serve warm or at room temperature.
Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
11 g
Fiber
7 g
Sugar
12 g
Fat
1.5 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and nutrients in this salad?
Roasted asparagus and white beans; plant-based, high in fiber and plant protein, plus vitamins and minerals. It’s gentle on digestion.
Is this salad vegan or vegetarian-friendly?
Yes. It’s entirely plant-based. Check the dressing for dairy or honey if used.
How do you roast the asparagus for best texture?
Trim the ends, toss with a little oil, and roast at high heat until tender-crisp, about 10–12 minutes.
How long does it take to make this salad from start to finish?
About 25–30 minutes in total.
How should I store leftovers and how long do they keep?
Store in an airtight container in the fridge; best within 2–3 days.
Can I customize with other vegetables or beans?
Yes. Add tomatoes or peppers, or swap white beans for chickpeas; adjust seasonings as needed.
Is this salad suitable for a low-FODMAP or gut-friendly diet?
It can fit into a gut-friendly approach in moderation; beans and asparagus contain FODMAPs for some people—start with a smaller portion if sensitive.
How should I dress the salad for flavor?
A simple lemon–olive oil dressing with herbs; salt and pepper to taste; optional Dijon mustard or a touch of garlic-infused oil.
Should the salad be eaten warm or at room temperature?
It can be enjoyed warm, at room temperature, or chilled.
What makes this salad fiber-rich and prebiotic?
White beans provide soluble fiber, and asparagus contains prebiotic compounds (polyphenols) that may support gut bacteria.
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