Beans, beans, they’re good for your heart, the more you eat, the more you wonder what goes on inside our pipes, yah? Galacto-oligosaccharides, my friends. Or Gos for short. This type of carb travels to the helpful bacteria inside our large intestine; these bacteria then feast on them and, erm, toot with happiness. So now we know!
Tooting is a good sign and should be met with a round of high-fives.
Bringing more beans into our diet improves gut health, explains internationally renowned gut-health expert Dr Megan Rossi. Nourishing our inner metropolis can help to facilitate myriad bodily functions that are reliant upon good gut health, such as immune function and even mental health.
So here’s a dish that is crazy-delicious, bonkers nutritious, kind on the wallet and environmentally friendly.
You will need:
1 x 400g tin cooked beans (you can use black beans, lima beans, butter beans or chickpeas)
1 finger-sized piece of fresh ginger, peeled
2 tablespoons butter, melted
1 fat clove garlic, peeled and grated
1 tablespoon sweet white miso
or 1 teaspoon regular miso
2 handfuls of greens (chopped chard, cavolo nero, Russian kale or spinach)
Wedges of lemon, to serve
1 Scooch up your oven temperature to 220C, 425F, Gas 7 — you want it to be blisteringly hot.
2 Drain your tinned cooked beans — reserve the liquid if using white beans or chickpeas. (It’s called aquafaba and can be used to replace eggs in vegan baking. Zero-waste warriors will be happy to hear that aquafaba freezes beautifully.) Pop the drained beans on a baking tray and roast them in the preheated oven for 5-6 minutes, without oil, until they are practically bursting through their skins.
3 While the beans pop and split in the oven, let’s get our miso party started. Grate enough fresh ginger to fill one teaspoon and whisk it into the melted butter, the grated garlic and the sweet white miso or regular miso, whichever you’re using. Remove your tray of beans from the oven, leaving the oven on. Stir the miso paste through the beans and return the tray to the oven for a further 3-4 minutes.
4 Use this time to prep your greens (eg chop up chard, tear kale from its stem, rinse baby spinach). Mix the prepared greens with your popped miso beans, and return the tray to the oven once more until the greens wilt or crisp, whichever happens first. Keep a watchful eye on them as they can burn fairly swiftly.
5 Serve hot with wedges of fresh lemon, or cosy up to a fried egg and a dot of plain yoghurt. Leftovers are fabulous with chilli sauce and corn crisps.