Why Beans Are Malta’s Secret to Gut Health & Easy Recipes

How Fibre-Rich Beans Became the Secret to Better Gut Health (and Easy Recipes You Can Try Today)

“If Dyson invented the bean today,” muses Amelia Christie-Miller, “we’d all be marvelling at it – it solves so many of our problems.” And she might just have a point. If James Dyson can turn vacuum cleaners into aspirational items, surely there’s hope for the humble bean. After all, Christie-Miller has done exactly that with Bold Bean Co, her cult-favourite brand that’s elevating legumes from pantry staples to countertop stars.

In a world grappling with skyrocketing grocery prices, diet fatigue, and the ever-pressing specter of climate change, we seem to have rediscovered the wisdom of our grandparents: the answer to many of our modern woes has been sitting quietly in our cupboards all along. Affordable, nutrient-dense, excellent for gut health, and even good for the planet, beans have emerged as one of the unlikeliest culinary heroes of our time.

From the bustling markets of Valletta to the trendiest TikTok reels, beans are experiencing a renaissance. Even in Malta, where Mediterranean cuisine reigns supreme, beans are stepping into the spotlight, aligning perfectly with the island’s focus on fresh, healthy, and sustainable eating. Bold Bean Co, with its artisanal approach to legumes, has crystallized a broader shift in how we think about food, health, and sustainability. “We’re living through the perfect storm,” Christie-Miller says. “People care about their health – particularly gut health – the planet, and their wallets, and beans are the answer to all three.”

The Bean’s Glow-Up: From Afterthought to Culinary Star

For decades, beans were the overlooked, somewhat frumpy cousin in the wellness world. They were considered too carb-heavy, too bland, or simply too humble to grace the plates of health-conscious diners. “I used to call beans ‘tasteless hippy fodder,’” Christie-Miller admits. But something has shifted. "People are exhausted from being told what not to eat," she explains. Instead of focusing on restriction, beans represent addition – a welcome change for anyone tired of the deprivation often associated with dieting. “You’re not cutting anything out; you’re adding something brilliant that will keep you full all day.”

This shift reflects a broader movement towards sustainable, balanced eating that prioritizes both physical and mental health. In Malta, where the emphasis on fresh, seasonal, and local ingredients is already a cornerstone of the culinary culture, beans fit seamlessly into this narrative. They’re versatile, satisfying, and an excellent source of both protein and fibre – two nutrients many people struggle to get enough of.

“Beans are a superfood for your gut bacteria,” Christie-Miller says. “It’s like giving your gut a garden party.” Indeed, fibre is a critical component of gut health, yet 90% of people in the UK – and likely a significant proportion in Malta – don’t consume enough. With just three tablespoons of beans equalling 80g of fibre, incorporating them into your diet is an easy, accessible way to improve digestion and overall well-being.

Delicious Meets Nutritious: Beans as the Ultimate Comfort Food

Bold Bean Co’s success lies in making healthy food indulgent. “I absolutely hate worthy food,” Christie-Miller says. “If it tastes like cardboard, I don’t care how good it is for me – I won’t eat it.” This philosophy is at the heart of her cookbook Full of Beans, which is less a wellness guide and more a love letter to the pleasure of eating well.

Imagine digging into cheesy Marmite butter beans on toast, a steaming bowl of sweet potato and peanut butter curry, or a cosy chicken and white bean soup with crispy chicken-skin croutons. These recipes don’t feel restrictive or sacrificial – they feel like a treat. In Malta, a nation where food is an integral part of social life, this emphasis on comfort and indulgence resonates deeply. It’s not just about eating healthily; it’s about enjoying every bite.

The secret, Christie-Miller explains, lies in treating beans with the care and respect they deserve. “Source recently harvested beans, soak them for over 12 hours, cook them until they’re perfectly tender.” Bold Bean Co’s process – slow-cooking beans with fresh water and sea salt and avoiding sulphites or additives – results in a product that’s lightyears ahead of your average canned beans. “People eat our beans straight from the jar; they love them so much!” she says.

The Sustainability Factor: Why Beans Are Good for the Planet

In addition to their health benefits, beans are a quiet powerhouse when it comes to sustainability. Malta, like many other countries, faces challenges related to food security and environmental impact. Beans, with their nitrogen-fixing properties, naturally enrich the soil, reducing the need for chemical fertilisers and improving soil health.

“To help fight climate change, we need to reduce meat,” Christie-Miller says. “And beans are a delicious, natural protein source we can use to replace it.” She’s not advocating for a fully vegan lifestyle but suggests that even replacing one meat-based meal a week with a bean-based dish can make a meaningful difference. Given Malta’s rich culinary tradition of stews, soups, and dips, incorporating beans into local recipes feels like a natural evolution.

Bold Bean Co’s commitment to sustainability goes beyond its products. In 2023, the company launched its first British-grown bean, the Queen Carlin Pea, in partnership with small-scale farmers. This collaboration prioritises both flavour and environmental responsibility, a philosophy that could easily inspire similar efforts in Malta’s agricultural sector.

From Pantry Staple to Status Symbol

Bold Bean Co’s success also lies in its branding. The company’s clean glass jars, rich amber liquid, and aesthetically pleasing labels make beans aspirational. “The jar is intentional,” Christie-Miller says. “If we’re not proud of what’s in our jars, how can we expect others to be excited about trying them?” In a world where €6 smoothies and €20 supplements are commonplace, spending a bit more on premium beans feels like a worthwhile investment in both health and flavour.

Bean-Inspired Recipes to Try at Home

Ready to start your own bean journey? Here are some standout recipes from Christie-Miller’s cookbook that are perfect for your next meal in Malta:

• Cheesy Marmite Butter Beans on Toast: A bold twist on a British classic, this dish combines creamy butter beans with melty Cheddar, Marmite, and pickled shallots for a salty, umami-packed brunch option. Pair it with a side of Maltese sun-dried tomatoes for a local touch.

• Sweet Potato and Peanut Butter Curry: This rich, nutty curry is packed with fibre and full-on flavour. The creamy combination of coconut milk, peanut butter, and chickpeas makes it a comforting yet healthy choice for cooler evenings.

• Cosy Chicken and White Bean Soup: Perfect for using up leftover roast chicken, this soup is elevated with creamy white beans, fresh herbs, and crispy chicken skin. Serve it with crusty Maltese ħobż for the ultimate comfort meal.

• Miso Bean Bowls: For a quick and versatile option, cook white beans with miso and butter, then load them up with pickles, kimchi, a fried egg, and any veggies you have on hand.

A Modern Hero for Maltese Cuisine

The bean’s journey from overlooked ingredient to modern-day hero is a testament to the power of simple, wholesome food. In Malta, where the Mediterranean diet already prioritises fresh, seasonal, and plant-based ingredients, beans fit seamlessly into the culinary landscape. They’re democratic, sustainable, and good for your gut, your wallet, and the planet.

As Christie-Miller’s story shows, even the humblest ingredients can have a transformative impact – not just on our plates but on our health and the world around us. So the next time you’re planning a meal, consider reaching for a jar of beans. Who knows? It might just be the start of your own bean renaissance.