Sautéed French Beans, Steamed Potatoes and Hard-Boiled Eggs

Preparation Steps

1. Steam the potatoes. Wash and scrub the potatoes thoroughly. Do not peel them — the skin helps protect their nutrients during cooking. Place them whole in a steamer basket over a pan of gently simmering water. Cover and cook for 20 to 25 minutes depending on their size, until a knife slides through without resistance. Once cooked, remove from the heat and leave to cool to room temperature. This cooling step is key: as the potatoes cool, their starch partially converts into resistant starch, which acts as a natural prebiotic by feeding the beneficial bacteria in your gut microbiome.

2. Hard-boil the eggs. Gently lower the eggs into a pan of cold water, bring to the boil, then cook for exactly 10 to 12 minutes over a medium heat. As soon as the cooking time is up, transfer the eggs immediately into a large bowl of cold water (ideally with a few ice cubes). This thermal shock stops the cooking process, prevents the greenish ring from forming around the yolk, and makes peeling much easier. Set aside.

3. Prepare the French beans. Rinse thoroughly under cold running water. Top and tail them by snapping off both ends. If using frozen beans, skip this step. Bring a large pan of salted water to the boil. Add the beans and cook for 8 to 10 minutes — they should be tender but still have a slight bite (al dente). Avoid overcooking, which breaks down the fibre and dulls their bright colour. Drain, then briefly rinse under cold water to stop the cooking and preserve their vivid green colour. (Note: if using tinned beans, rinse them thoroughly before use to reduce the fermentable sugars that can cause wind and bloating.)

4. Lightly sauté the French beans. Heat the olive oil over a medium heat in a large frying pan or wok. When the oil is hot but not smoking, add the drained beans. Sauté gently for 2 to 3 minutes, stirring regularly. The aim is simply to coat them in oil and warm them through — not to brown or crisp them. Season with a pinch of salt and pepper. Remove from the heat and scatter over the chopped fresh parsley if using. Avoid adding garlic if you are following a low-FODMAP diet: garlic is very high in fructans and can trigger digestive discomfort in people with IBS.

5. Assemble the plates. Cut the warm potatoes into thick slices or wedges, according to your preference. Peel the hard-boiled eggs and halve them lengthways. Arrange everything neatly on each plate: the sautéed French beans, the potato slices, and the halved eggs. Finish with a light drizzle of raw extra-virgin olive oil and a few drops of fresh lemon juice to brighten the flavours without weighing on digestion.

6. Serve and enjoy. This dish is best served warm, but is equally delicious at room temperature — which actually enhances the prebiotic effect of the resistant starch in the potatoes. It will keep in the fridge for up to 24 hours in an airtight container.

💡 Gut-Friendly Tips

Why is this recipe good for your gut?

• 🌿 Low-FODMAP: Well-cooked fresh French beans and potatoes are both recognised as well-tolerated foods for people with irritable bowel syndrome (IBS). They contain very few fermentable sugars, making them unlikely to trigger bloating or cramping.

• 🥔 Naturally prebiotic: Allowing the steamed potatoes to cool transforms part of their starch into resistant starch. This type of starch bypasses digestion in the small intestine and reaches the colon intact, where it feeds beneficial bacteria such as Faecalibacterium prausnitzii and Roseburia. These bacteria then produce butyrate, a short-chain fatty acid that is essential for the health of the gut lining.

• 🥦 Gentle fibre: French beans provide 3 to 4 g of fibre per 100 g, predominantly insoluble. This fibre adds bulk to stools, supports regular bowel movements, and contributes to microbiome diversity — without the fermentative effects associated with dried pulses and legumes.

• 🥚 Satiating, easy-to-digest protein: Hard-boiled eggs are a source of complete protein that is easily digestible once cooked, and they contain neither gluten nor lactose. The lecithin found in the yolk also supports the integrity of the gut lining.

• 🫒 Extra-virgin olive oil: Used over a moderate heat to preserve its properties, it contributes polyphenols with well-documented anti-inflammatory effects on the gut ecosystem.

Adapting this recipe for elimination or reintroduction phases (FODMAP diet): This recipe is suitable from the strict elimination phase. Simply ensure you avoid adding any garlic, onion, or leek at any point during preparation.