Nourishing Potatoes and Beans

By Jamie Koonce, DACM, L.Ac, Dipl.OM

Nov 19

Nourishing Potatoes and Beans

Potatoes are rich in vitamin C, vitamin B6, potassium, folate, and antioxidants, and they're one of the best hunger-satisfying foods on the planet. Beans are high in protein, fiber, protein, and a type of starch called resistant starch that is extremely beneficial to your gut microbiome. Combine them both together for a meal that nourishes the soul and warms the heart. Recipe and photo by Tara Kemp (@tarakemp_).

Nourishing-Potatoes-and-Beans
Yields1 ServingCategory,
Prep Time5 mins

 ½ cup navy beans
 1 potato
 1 handful cherry tomatoes
 1 handful arugula or mixed lettuce leaves
 1 tbsp pumpkin seeds

1

Boil or pressure cook your favorite type of potato or potatoes in water. Slice cooked potatoes into cubes.

2

Boil or pressure cook your favorite type of beans in water, or simply use canned beans.

3

Slice your tomatoes.

4

Add your lettuces to a bowl.

5

Then place your tomatoes, cubed potatoes, and beans on top of the lettuces.

6

Sprinkle pumpkin seeds on top of tomatoes, potatoes, and beans.



Nutrition Facts

Serving Size 1 full recipe

Servings 1


Amount Per Serving
Calories 459
% Daily Value *
Total Fat 4.8g8%
Potassium 77mg3%
Total Carbohydrate 93g31%
Dietary Fiber 20g80%
Protein 17g34%

Vitamin C 103%
Iron 49%
Vitamin B6 63%
Folate 43%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Nourishing-Potatoes-and-Beans
By Jamie Koonce, DACM, L.Ac, Dipl.OM
By Jamie Koonce, DACM, L.Ac, Dipl.OM

Ingredients

 ½ cup navy beans
 1 potato
 1 handful cherry tomatoes
 1 handful arugula or mixed lettuce leaves
 1 tbsp pumpkin seeds

Directions

1

Boil or pressure cook your favorite type of potato or potatoes in water. Slice cooked potatoes into cubes.

2

Boil or pressure cook your favorite type of beans in water, or simply use canned beans.

3

Slice your tomatoes.

4

Add your lettuces to a bowl.

5

Then place your tomatoes, cubed potatoes, and beans on top of the lettuces.

6

Sprinkle pumpkin seeds on top of tomatoes, potatoes, and beans.

Nourishing Potatoes and Beans
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About the Author

Jamie Koonce, DACM, L.Ac, Dipl.OM is the Digital Content Manager at Mastering Diabetes. She holds a Doctorate degree in Acupuncture & Chinese Medicine, a Bachelor of Arts degree in Biology & Anthropology from Hendrix College, and Certification in Plant-Based Nutrition through eCornell. Jamie has been enjoying a plant-based lifestyle since 1999. In addition to writing at Mastering Diabetes, she teaches continuing education courses to other health professionals on the science behind a low-fat, plant-based, whole-food lifestyle for specific medical conditions.