People in Blue Zones swear by beans for healthy aging – here are 3 bean dishes that increase longevity from the recipe maker

“Beans make such a great flavor and are a great way to add protein to plant-based foods without breaking the bank,” the book says. Doig tried Veganuary in 2019 and fell in love with all the new flavors and ingredients – so much so that she made the permanent switch to a plant-based diet.

Now she adds as many colors, flavors and textures to her plate as possible for gut health and visual vitality.

Studies have shown that people who eat a lot of legumes – the broader food group that includes beans – are more likely to live longer, have healthier gut microbes and have a lower risk of cardiovascular disease.

They consider a common goal of eating 30 different plants per week, considered the best way to eat for a healthy gut by experts in the field. A healthy microbiota is linked to health benefits including smoother digestion, hormonal balance and better mental health.

Beans, especially black beans and chickpeas, are also staples in Blue Zones, including Loma Linda, California, and Ikaria, Greece, according to researcher and journalist Dan Buettner.

These are areas of the world where people live about a decade longer and in better health than the national average.

“I believe the only superfood in the world is beans,” Buettner, who spent two decades exploring the Blue Zones, previously told BI. He recommended eating at least half a cup a day.

With these longevity-enhancing benefits in mind, Doig shared three high-protein, plant-based recipes from the book.

Nutritionist Nichola Ludlam-Raine told BI the recipes sounded “brilliant”.

“These recipes show a number of creative and tasty ways to use beans as a primary source of plant protein,” she said, adding that they provide fiber, essential vitamins and minerals.

Mushroom and butter bean filo pie

Marinated artichokes in this Mushroom and Butterbean Pie create a “meaty” texture, wrote Doig. They also add even more fiber.

Serves three to four.

Raw materials:

• 1 tablespoon oil from a jar of artichoke hearts
• 2 large French Echalion (banana) shallots, finely chopped
• 1 cup marinated artichoke hearts, finely chopped
• 5 garlic cloves, chopped
• 8 thyme sprigs, leaves stripped, divided
• 5 cups mushrooms, roughly chopped
• 1 can butter beans, rinsed and rinsed
• Salt and pepper, to taste
• 1 tablespoon all-purpose plain flour
• 1 3/4 cups mushroom or vegetable broth
• ⅓ cup plain, unsweetened vegan yogurt
• 4–5 sheets of phyllo dough
• 1 tablespoon olive oil, for brushing

Method:

1. Preheat oven to 350ºF.

2. Heat 1 tablespoon of oil from the artichokes on the stovetop in a round ovenproof dish or mold. Add the shallots and fry over a medium heat for about five minutes, or until soft. Add the artichokes, garlic and six sprigs of thyme and fry for a few more minutes.

3. Add the mushrooms to the pan and soften for about 10 minutes until they have reduced considerably. Do not stir too much so that they get a little color. Add butter beans, season with salt and pepper and mix well.

4. Add the flour and stir through everything in the pan. Pour in the stock and skim off any flavor from the bottom of the pan.

5. Bring the pan to a boil and continue to stir while the mixture thickens. Add the yogurt and mix well to mix it into the sauce.

6. Tear the filo dough into thin strips. Cut and fold each strip on top of the mushroom and bean filling. When the entire pan is covered, use a fork to poke the loose edges of the pastry into the filling.

7. Brush the dough lightly with oil and sprinkle with the rest of the thyme leaves. Bake for about 20 minutes, or until the dough is golden and crispy. Serve immediately.

Coconut curry beans

This recipe is inspired by Korma, a sweet, creamy Indian curry, Doig wrote. “It’s just as nutritious as it is delicious.”

Serves three to four.

Raw materials:

• 1 tablespoon neutral oil (canola or sunflower oil)
• 1 medium onion, finely chopped
• 3 garlic cloves, chopped
• 1 teaspoon minced ginger
• 1 tsp ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon garam masala
• Packed ¾ cup grated carrot
• ⅓ cup ground almonds
• ⅓ cup desiccated coconut
• 1 can of coconut milk
• ¾ cup plus 1 tablespoon vegetable broth
• 1 can chickpeas, rinsed and rinsed
• 1 can cannellini beans, drained and rinsed
• Salt and pepper, to taste

Decorate:

• 1 tbsp toasted almond flakes
• 1 tablespoon chopped fresh coriander

Method:

1. Add the oil to a large skillet over medium heat. Add the onion and a pinch of salt and fry for about five minutes until soft.

2. Add garlic, ginger, turmeric, cumin and garam masala. Stir for a minute over medium heat until fragrant, then add the carrot.

3. Add the ground almonds and coconut and mix well before pouring in the coconut milk and stock. Simmer for five minutes, stirring occasionally, then use an immersion blender to blend to a smooth, creamy consistency.

4. Add chickpeas and cannellini beans. Simmer for 15 minutes, until thickened and reduced. Season to taste with salt and pepper.

5. Serve topped with toasted almonds and cilantro.

Super green spaghetti

The super green sauce is quick and easy to make, Doig wrote. It contains a lot of nutritious vegetables and fiber from the beans.

Raw materials:

• 6.5 oz dried spaghetti
• ¾ cup canned cannellini beans, drained and rinsed
• 1 clove of garlic
• 1 cup spinach
• ¾ cup fresh basil
• 2 tablespoons of nutritional yeast
• 1 tablespoon fresh lemon juice
• ¼ teaspoon salt, plus more to taste
• Black pepper, to taste

Decorate:

• 1 tablespoon toasted pine nuts or sunflower seeds
• Fresh basil leaves
• Extra virgin olive oil

Method:

1. Cook the spaghetti in a large pot of boiling salted water according to package directions until al dente.

2. While the pasta is cooking, make the sauce: Add the cannellini beans, garlic, spinach, basil, nutritional yeast, lemon juice, and salt to a food processor or blender and blend until smooth. Season to taste with more salt if needed.

3. Drain the pasta and return it to the pot. Pour in the sauce and stir over a low heat until it is absorbed. Season to taste with salt and pepper.

1. Serve the pasta in bowls topped with toasted pine nuts, fresh basil and a drizzle of oil.