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

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

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:

1. Cook the spaghetti in a large pot of boiling, salted water according to package instructions until al dente.

2. 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.

3. 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.

1. Serve the pasta in bowls topped with toasted pine nuts, fresh basil, and a drizzle of oil.