6 hours Ago By Andrew Nuttall
A doctor has elevated the classic beans on toast dish to a healthy new level. This twist on the British dish includes some cholesterol-lowering ingredients that may also prevent blood sugar spikes. Dr Rupy Aujla posted about the meal on Instagram, claiming his Pesto Butter Beans on Toast recipe makes a quick, healthy, budget-friendly option.
It might take a little longer than traditional beans on toast, but this 'green' version has many additional benefits. He wrote: "Quick, satisfying, and packed with plant-based goodness. Perfect for those days when you need a healthy, tasty meal without the hassle.
" Your favourite bread One can of drained butter beans 100g of frozen peas and spinach 100ml of vegetable stock Parmesan cheese A dash of chilli flakes Begin by blending your frozen greens, vegetable stock, parmesan cheese, and chilli flakes until you achieve a smooth consistency. Next, transfer the mixture to a pan and let it simmer for approximately five minutes. After that, incorporate your butter beans and continue to simmer for an additional 10 minutes to thicken the mixture.
While the beans are cooking, toast your sliced bread so it's warm and ready when the beans are done. Finally, pour the beans over the toast and finish with a sprinkle of parmesan and chilli flakes. A post shared by Dr Rupy Aujla (@doctors_kitchen) The doctor calls it a 'boujee version' of comfort food.
His dish focuses on butter beans, which are a surprisingly cheap food choice. There are some available in tins at Aldi for just 49p . Other supermarkets like Asda and Tesco stock tinned versions for about the same price.
These creamy white beans—also known as lima beans—are native to South America. They have been proven to be a good source of potassium and magnesium, which are essential for heart health. On average, 100g of butter beans contains around 4.
6g of fibre which can help lower cholesterol levels, reducing the risk of heart disease. A piece of research found that when people ate 120g beans five times per week alongside their usual diet, they reported a lower level of LDL (bad) cholesterol. Butter beans provide a great source of both soluble and insoluble fibre.
Soluble fibre is beneficial in reducing LDL cholesterol by blocking its absorption in the intestines. This type of fibre creates a gel-like substance in the digestive tract that can attach to cholesterol, preventing it from entering the bloodstream. Regularly including beans in your diet can support heart health by lowering cholesterol levels.
However, to enhance their cholesterol-lowering benefits, it's essential to opt for beans instead of foods that are high in saturated fats. Raw butter beans contain linamarin, which releases cyanide when processed. Opt for canned butter beans that have already been cooked, as they are safe to eat as they are.
Dr Rupy Aujla speaks from experience about the power of food when it comes to battling heart issues. The GP and nutritionist was diagnosed with atrial fibrillation (AF) at age 24. This rare heart condition leads to an irregular heart rhythm.
Untreated, it can also cause shortness of breath, lightheadedness or feelings like you might faint. He managed to 'reverse' this through lifestyle changes, particularly focusing on diet and reducing inflammation. This is very important long-term as reducing your "chronic, low-grade inflammation" can prevent some serious conditions, including heart disease, type 2 diabetes and certain types of cancer.
.
