• 3tbsp extra-virgin olive oil

• 1 yellow onion, diced

• 2 medium carrots, diced

• 3 large shitake mushrooms, roughly diced

• 1 tsp Chipotle chili powder

• 2 garlic cloves, minced

• 1 tbsp minced ginger (optional)

• 1 cup corn (optional)

• 1 15.5oz can each of Kidney Beans, Black Beans and Butter Beans, drained and well rinsed

• 1 14.5oz can chopped tomatoes in sauce

• Splash of red wine vinegar

• Salt and pepper to taste

1. • In a large Dutch oven, sauté onions and carrots in extra-virgin olive oil with a pinch of salt until softened and onions are translucent, about 7 minutes

   • Add mushrooms and continue to saute until softened, about 5 minutes

   • Add Chipotle chili powder, garlic and ginger (if using) and stir until fragrant, about 30 seconds

   • Mix in the corn (if using), beans and tomatoes with their sauce

   • Bring to a boil, then simmer at least 30 minutes or longer to allow flavors to meld and deepen

   • Turn off the heat and add a splash of red wine vinegar. Give it a stir and add salt and pepper to taste 

Beans are packed with fermentable soluble fiber making this dish a prebiotic powerhouse. The insoluble fiber supports healthy digestion. Beans are also a good source of plant-based protein. Of note, beans are low in the amino acids methionine and cysteine. Combine with brown rice, nuts or seeds, to achieve a complete protein profile.