People in Blue Zones swear by beans for healthy aging — here are 3 longevity-boosting bean dishes from a recipe developer

A bowl of Doig’s Super-green spaghetti

Never mind buzzy and expensive supplements like NAD+ or CoQ10 —a simple can of beans is one of the best ingredients for living a longer life.

They’re affordable, versatile, and packed with plant-based protein and fiber, Sarah Doig, a recipe developer and author, told B-17.

Her debut book— “Bangin’ Beans” — is made up entirely of bean-based recipes.

“Beans make such great vehicles for flavor and are a brilliant way to add protein to plant-based meals 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 permanently switched to a plant-based diet.

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

Studies have shown that people who eat lots of legumes — the broader food category that includes beans — are more likely to live longer, have healthier gut microbiomes, and have a lower risk of cardiovascular disease.

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

Beans, especially black beans and chickpeas, are also a dietary staple 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 tend to live around a decade longer, and in better health, than their country’s average.

“I believe the only superfood there is in the world is beans,” Buettner, who spent two decades exploring Blue Zones, previously told B-17. He recommended eating at least half a cup per day.

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

Dietitian Nichola Ludlam-Raine told B-17 that the recipes sounded “brilliant.”

“These recipes showcase a variety of creative and flavorful ways to incorporate beans as a primary source of plant-based protein,” she said, adding that they provide fiber, essential vitamins, and minerals.

Mushroom and butter bean filo pie

This fiber-filled dish has a meaty texture, Doig said.

Marinated artichokes in this mushroom and butter bean pie create a “meaty” texture, Doig wrote. They also add even more fiber.

Serves three to four.

Ingredients:

• 1 tablespoon oil from the jar of artichokes
• 2 large French Echalion (banana) shallots, finely sliced
• 1 cup marinated artichoke hearts, finely chopped
• 5 cloves garlic, minced
• 8 sprigs of thyme, leaves stripped, divided
• 5 cups mushrooms, roughly chopped
• 1 can butter beans, drained 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 filo pastry
• 1 tablespoon olive oil, for brushing
• Method:

1.Preheat the oven to 350ºF.

2. On the stovetop, heat the 1 tablespoon of oil from the artichokes in a round ovenproof pan or dish. Add the shallots and fry them over medium heat for about five minutes, or until soft. Add the artichokes, garlic, and six sprigs of thyme, and fry for another couple of minutes.

3. Add the mushrooms to the pan and soften for about 10 minutes, until they reduce considerably in size. Don’t stir too much to allow them to take on some color. Add the butter beans, season with salt and pepper, and mix well.

4. Add the flour and stir through everything in the pan. Pour the broth in and deglaze any flavor from the bottom of the pan.

5. Bring the pan to a simmer and keep stirring as the mixture thickens. Add the yogurt and mix well to combine it into the sauce.

6. Tear the filo pastry into narrow strips. Scrunch and fold each strip on top of the mushroom and bean filling. Once the whole pan is covered, use a fork to tuck any loose edges of pastry down into the filling.

7. Brush the pastry lightly with oil and sprinkle the remaining thyme leaves over it. Bake for about 20 minutes, or until the pastry is golden and crispy. Serve immediately.

Coconutty curried beans

Doig’s curried beans are sweet and creamy.

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

Serves three to four.

Ingredients:

• 1 tablespoon neutral oil (canola or sunflower oil)
• 1 medium onion, finely sliced
• 3 cloves garlic, minced
• 1 teaspoon minced ginger
• 1 teaspoon 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, drained and rinsed
• 1 can cannellini beans, drained and rinsed
• Salt and pepper, to taste

Garnish:

• 1 tablespoon toasted almond flakes
• 1 tablespoon chopped fresh cilantro

Method:

• Add the oil to a large pan over medium heat. Add the onion and a pinch of salt and sauté for about five minutes, until soft.
• Add the garlic, ginger, turmeric, cumin, and garam masala. Stir for one minute over medium heat until fragrant, then add the carrot.
• Add the ground almonds and coconut and mix well before pouring in the coconut milk and broth. Simmer for five minutes, stirring occasionally, then use an immersion blender to blend to a smooth, creamy consistency.
• Add chickpeas and cannellini beans. Simmer for 15 minutes, until thickened and reduced. Season to taste with salt and pepper.
• Serve topped with toasted almonds and cilantro.

Super-green spaghetti

A bowl of Doig’s Super-green spaghetti

The super-green sauce is quick and easy to make, Doig wrote. It contains lots of nutritious greens and fiber from the beans.

Ingredients:

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

Garnish:

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

Method:

• Cook the spaghetti in a large pot of boiling, salted water according to package instructions until al dente.
• 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.
• Drain the pasta and return it to the pot. Pour in the sauce and stir over low heat until warmed through. Season to taste with salt and pepper.
• Serve the pasta in bowls topped with toasted pine nuts, fresh basil, and a drizzle of oil.