It’s not all fun and games when you start eating lectin-free — and for a lot of people, the hardest thing to give up is legumes… beans, that is. But, with the help of the pressure cooker, you really can have your beans and eat them, too – plus, your gut buddies still get the healthy benefits of beans — like all that fiber.
So, if you’re a legume lover, this recipe is for you… especially if you’re in Phase 3 of the Plant Paradox plan.
Now, Dr. Gundry credits Lorna Sass, Queen of the Pressure Cooker, with this recipe. Though he has tweaked it to make it a little easier for The Plant Paradox home chef … you.
Why is this recipe so great? Well …
It’s a great source of protein and veggies.
It’s warming and comforting and, if you’ve got a cold, the polyphenols in the kale and vitamins in the garlic might just help you feel better, faster!
The recipe freezes really well. You can even freeze it in pint jars, so you have a single-serving lunch whenever you need it.
So, what are the superstar ingredients in this recipe?
Lima beans are an amazing source of molybdenum (which your body needs to help break down proteins). They’re also a great source of dietary fiber, copper, and manganese. But the nutritional value doesn’t stop there. Lima beans are also full of folate, phosphorus, protein, potassium, vitamin B1, iron, magnesium, and vitamin B6.1
A huge source of polyphenols, kale is also high in vitamin A, which can help you keep your skin firm. It also helps to slow down the aging process by helping you maintain healthy skin cell production and defending your skin against UV damage.2
This is a great source of niacin and, of course, a major source of protein. Every cell in our body contains protein, and we need protein to help our bodies repair cells and make new ones. Just make sure to only use pasture-raised poultry (kosher turkey will do in a pinch.)3
Garlic is one of the best plant foods out there. It has heaps of manganese, vitamin B6, vitamin C, phosphorus, vitamin B1, and calcium. In fact, a lot of clinical studies link garlic consumption to a reduced risk of cardiovascular disorders.4
Extra-virgin olive oil
Extra-virgin olive oil (EVOO) is loaded with healthy monounsaturated fatty acids – or good fats – which help lower blood cholesterol levels. And you know what that means – a lower risk of heart health issues. In fact, a recent study looked at overweight adult participants consuming extra-virgin olive oil. And guess what happened …
Their high-fat intake did NOT cause weight gain. Indeed, the subjects in the olive oil group ended up with a slightly lower body weight than the other tested groups.5
So, are you ready to get your pressure cook on?
Plant Paradox Pressure-Cooked Lima Beans, Kale, and Turkey
Prep time: 30 minutes
Cook time: 25 minutes
What you need:
1 bunch Tuscan, black, or other kale
1 medium red or yellow onion, chopped
2 cloves garlic, minced
8 tablespoons extra-virgin olive oil
4 cups vegetable stock
3 cups water
1 pound dried large lima beans (rinsed and picked through)
2 teaspoons Italian seasoning
1 small pastured bone-in turkey thigh (about 3⁄4 pound)
2 tablespoons grainy mustard
2 teaspoons powdered sage sea salt (preferably iodized)
Cracked black pepper
What to Do:
- Slice the leaves off the stems of the kale. Chop the stems. Then chop the leaves into larger pieces. Set aside.
- If your pressure cooker has a sauté feature, sauté the onions and the garlic in 2 tbsp of the EVOO for about 5 minutes. Alternatively, sauté them in a non-stick frying pan, or wok over medium heat.
- Next, transfer the garlic and onions to the pressure cooker. Add your vegetable stock and water. Then add your beans, Italian seasoning, and turkey thigh.
- Cook at high pressure for 14 minutes, then allow the pressure to come down naturally. Remove the turkey, and stir in the kale leaves, mustard, sage, and salt and pepper to taste.
- Finally, shred the turkey and return it to the pot. Stir until well blended, and ladle into serving bowls. Drizzle each serving with a tablespoon of olive oil. For an added blast of flavor, sub truffle oil.
- You CAN make a vegetarian version of this dish by replacing the turkey with a package of thawed Quorn Grounds. Or, to go vegan, try using a block of grain-free tempeh, crumbled.
In the end …
You won’t believe how hearty this meal is. And again, if you’ve got room in your freezer, you could eat from this batch for weeks.