Why This Dish Supports a Healthy Gut
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Prebiotic Powerhouse: Butter beans and sweet potatoes feed beneficial gut bacteria with resistant starch and soluble fiber.
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Anti-Inflammatory Fats: Olive oil and fresh herbs support a calm, balanced gut.
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Herbal Digestive Support: Mint, dill, and basil aid digestion, reduce bloating, and offer antimicrobial and anti-inflammatory properties.
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Plant Diversity = Microbiome Gold: More plants = more microbial diversity — essential for long-term gut health.
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Probiotic Boost: Served with chilled kefir on the side, this meal adds beneficial live cultures that support microbial diversity and gut balance.
Creamy Gut-Loving Butter Bean & Sweet Potato Bowl
This creamy Butter Bean & Sweet Potato Bowl is a vibrant, gut-friendly dish packed with prebiotic fiber, fresh herbs, and a zesty homemade dressing. Paired with chilled kefir on the side, it creates a perfect balance of prebiotics and probiotics to nourish your digestive system naturally.
Ingredients ( Serves 2-3 people ):
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2 medium sweet potatoes, peeled and cubed
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1.5 cups cooked butter beans (or 1 tin or beans from glass jar – Belazu, drained and rinsed)
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A handful of fresh basil leaves, torn
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A small handful of fresh mint leaves, chopped
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1–2 tbsp fresh dill, finely chopped
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Olive oil (for roasting + dressing)
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Himalayan salt & black pepper, to taste
- Kefir yoghurt – Biotiful brand
For the Gut-Healthy Dressing:
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2 tbsp extra virgin olive oil
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1 tbsp white wine vinegar
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1 tsp balsamic glaze (optional, for depth)
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Juice of ½ a lemon
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Himalayan salt & cracked pepper, to taste
Instruction:
- Roast the Sweet Potatoes. Preheat oven to 400°F (200°C). Toss sweet potato cubes in olive oil, salt, and pepper. Roast for 25–30 minutes until golden and tender. Let cool slightly (cooling boosts resistant starch).
- Prepare the Butter Beans. Rinse well if using canned. Serve warm or at room temperature for best texture.
- Make the Dressing. In a small bowl or jar, whisk together olive oil, vinegar, balsamic glaze, lemon juice, salt, and pepper.
- Assemble the Bowl. In a large bowl, combine roasted sweet potatoes, butter beans, torn basil, chopped mint, and dill. Drizzle dressing over the top and toss gently to coat.
- Serve. Enjoy immediately, or chill and serve as a refreshing gut-friendly salad. Pairs well with leafy greens or fermented veggies.
Your meal now checks all the gut health boxes:
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🌾 Prebiotics (butter beans, sweet potatoes)
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🦠 Probiotics (kefir)
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🌿 Polyphenols + Digestive Herbs (basil, mint, dill)
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💧 Healthy fats + hydration support (olive oil, lemon, kefir)
Here’s to a happy, healthy gut!
Till soon… Julia