Recipe description
June 21, 2026
White beans in tomato sauce
A cozy, fiber-rich tomato bean dish to support digestion and microbiome diversity.
High Fiber
Legume Rich
Plant Based
88%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans and tomatoes.
- Plant-based protein supports gut health and satiety.
- Simple, fiber-forward dish with diverse plant 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
White beans
2
cup
Tomato sauce
16
tablespoon
Onion
1
piece
Garlic
2
piece
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Basil
2
teaspoon
Instructions
1
Rinse and drain the white beans.
2
In a pot, heat the olive oil over medium heat.
3
Chop the onion and garlic, then sauté them in the pot until translucent.
4
Add the rinsed white beans and tomato sauce to the pot.
5
Season with salt, pepper, and oregano.
6
Simmer for about 15-20 minutes, stirring occasionally.
7
Serve warm, paired with your favorite vegetables or whole grains.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
15 g
Protein
42 g
Carbohydrates
11 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish vegan or vegetarian?
Yes. It’s plant-based: white beans, tomatoes, olive oil, and herbs. It contains no meat, dairy, or eggs.
Which beans should I use, canned or dried?
Use white beans such as cannellini or navy. Canned beans are convenient—rinse and drain them. If using dried beans, soak and cook until tender.
How long does it take to cook?
About 20–30 minutes of simmering after you start; total time is roughly 30–40 minutes.
Is it gluten-free?
Yes, naturally gluten-free. Check any added stock or flavorings for gluten.
How should I store leftovers?
Cool and refrigerate in a sealed container for 3–4 days; you can freeze for 2–3 months.
What are the health benefits?
High in fiber from beans and a good source of plant-based protein; supports digestive health.
How can I serve it for a complete meal?
Pair with vegetables and a whole grain like brown rice, quinoa, or whole-grain bread; add greens if you like.
Can I adjust the flavor or spice level?
Yes. Add garlic, onion, herbs, chili flakes, or smoked paprika and simmer to taste.
Can I use fresh tomatoes instead of canned?
Yes. Use ripe fresh tomatoes and simmer longer to deepen the flavor.
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