Gut Reset Dense Bean Salad

This salad is perfect for a snack break or as a side dish. If you don’t usually eat beans I suggest taking a small portion and working up to a regular size portion so your gut can get used to the amount of fiber.

**Working on the error here of the missing directions. In the interim. Roast the butternut squash at 450F for 25 minutes with olive oil and salt.

Gut Reset Dense Bean Salad

PRINT RECIPE Pin Recipe

Prep Time:25 minutes mins

Cook Time:5 minutes mins

Course: Snack

Servings: 4

Author: Domenique Trupia

Equipment

• 1 Baking sheet pan
• 1 Large mixing bowl

Ingredients

For the Salad

• 1lb Shaved Brussels sprouts *You can roasted or boil these if you get gassy from them (high in prebiotic fiber and feeds the healthiest bacteria in your gut. Supports gut lining and repair, reduce inflammation. Stimulates butyrate production. Supports bile flow)
• 1 Butternut squash, peeled, seeded and diced into cubes (soluble fiber + pectin = soothing effect on irritated gut lining, supports gut mucosal immunity and gentle on digestion)
• 1 C Shredded carrots (binds to toxins and helps remove them from the body, supports gut lining integrity, have an antimicrobial effect against harmful gut bacteria)
• 1 15oz Can of chickpeas, drained and rinsed (Strong prebiotic effect, Increase butyrate-producing bacteria, improves stool consistency and regularity, supports microbial diversity)
• 1 15oz Can of Cannellini beans or white kidney beans, drained and rinsed (High in resistant starch that feeds healthy gut bacteria, supports mucus layer in colon, helps normalize bowel movements)

For the Dressing

• 1 tsp chipotle powder or chili powder (stimulates digestive enzymes, enhances gut brain signaling, mild antimicrobial effect)
• 1/2 of 1 lemon, juiced (Stimulates stomach acid improving digestion, supports gut detox pathways, improves absorption of minerals)
• 1/2 tbsp dijon mustard (Stimulate digestion, reduces bloating, supports motility)
• 1 tbsp pure maple syrup (low FODMAP sweetener, has poluphenols that can help reduce gut inflammation)
• 1 tsp salt
• 2 tbsp Champagne vinegar (Improves gastric acid signaling, may reduce post-meal blood sugar spikes)
• 5 1/2 tbsp extra virgin olive oil (High in polyphenols that feed a very important bacteria species in the gut, anti-inflammatory, protects the gut lining, improves motility, supports vitamin absorption)

Toppings (optional)

• 1/4 C Pumpkin seeds (rich in zinc which is critical for gut lining repair, provides prebiotic fiber, natural anti-parasitic compounds)
• 1/4 C Hemp hearts (Omega 3 and GLA to calm gut inflammation)

Instructions

• Preheat oven to 450F. Line a baking sheet with parchment paper
• Peel and chop the butternut squash into 1" cubes. Mix with 1-2 tbsp olive oil and salt. Spread out on the baking sheet and bake for 25 minutes
• Drain and rinse the beans. Add all the salad ingredients to a large mixing bowl
• In a small cup, whisk together the dressing ingredients.
• When the squash is done allow it to cool for 5 minutes.Add to the salad. Pour the dressing over the top and serve! If using as meal prep separate into 4 containers and only pour the dressing when ready to eat.