Bean and Legume

This salad is low in calories and high in fiber, so why not double the recipe? The ingredients can be assembled in jars and stored in your fridge, making it easy to pack and carry to work or the beach. Simply mix it up and serve at room temperature with a side of toasted pita chips so you can scoop up every bit of the oregano and vinegar dressing.

This summery way to serve yams is great with hoisin-glazed ribs or pork chops. Experiment by swapping the spuds for rice to create another filling vegetarian meal, or serve the creamy dressing as a dip for chicken satay.

Bring the vibrant colors and fresh flavors of this Spanish dish to your table in under an hour. Spicy chorizo, fresh shrimp, roasted peppers, and tangy artichoke hearts melt together on a bed of saffron-infused rice in an easy dish, ideal for summer sharing. Personalize your paella by adding a favorite shellfish or throwing in some cooked onions.

The crisp beans and potatoes can be cooked an hour ahead and kept at room temperature, but toss the potatoes with the dressing while they are still warm. To soak up any extra herbed garlicky goodness, serve with the Garlic Bruschetta.

When the heat is on, there’s no better way to cool down than with a bowl of chilled noodles. To make this truly vegetarian and vegan friendly, seek out a ponzu sauce without dashi, an ingredient made with dried fish. Two brands worth considering are Marukan and Wan Ja Shan. For die-hard meat eaters, add some thin slices of cold beef.

These versatile small tartlets can take top billing for a light lunch or play appetizer to a lazy weekend brunch. A creamy custard forms the backdrop for three fillings: goat cheese and tomato; crab and tarragon; and pea, onion, and pancetta. The empty pastry shells can be baked up to a day in advance, then filled and finished when you’re ready to eat. Pack them for a picnic—they’ll easily travel!

The classic tuna sandwich gets a healthy makeover with this Italian-style recipe that replaces mayo with a luscious cannellini bean spread. The garlicky mixture, when layered with watercress, gives the flaked tuna an unexpectedly delicious taste. Adjust the lemon juice and garlic that go into the beans to your taste and then spoon onto a crusty piece of rustic Italian bread or a panini roll.

Good looking and versatile, this colorful salad features a winning trio of beans—edamame, black-eyed peas, and black beans—bathed in a citrus- and spice-infused dressing that’s all kinds of satisfying. Vary the taste effect by adding crumbled feta or tossing in some garbanzo beans.

Pistou, the simple combination of fresh basil, garlic, and olive oil, introduces the same savory spirit when tossed with tender, buttery green beans. One of the secrets to this salad is soaking the red onions: a quick water bath moderates their intensity without diminishing their crunch.

High in protein, low in price, fast to make, and gluten-free, quinoa is the ultimate grain. With this much-beloved recipe, watch lime juice, black beans, and tomatoes transform a “health food” into a must-make side dish perfect for barbecues or school lunches. The flavors get more concentrated over time, so make it a day ahead for maximum impact. Use olive oil instead of butter to make it vegan.

The perfect compromise between a grain and a salad, this refreshing Mediterranean side makes a lovely accompaniment to grilled lamb for a backyard barbecue. Or, highlight its Middle Eastern influences by pairing it with baba ghanoush and a platter of stuffed grape leaves. Add personal touches by substituting your favorite herb for the mint, topping off the salad with a squeeze of lime and a bit of orange zest, or using spinach instead of arugula. However you decide to frame it, you’ll be set up for a nice snack the next day.

Fava beans, asparagus, and sugar snap peas are the essence of the season in this vibrant spring dish with a citrus twist; the caramelized shallots are a sweet counterpoint to the zesty zing of the fresh lemon. While this makes a terrific side dish for roasted meats like ham, turkey, or chicken, you can also toss it with pasta or rice for a main-course meal.

Few comfort foods hit the spot like a good chili. Don’t forget the Cheddar shortcakes; the light, fluffy consistency of the dough pairs perfectly with this Tex-Mex staple.

Lemon lovers adore this simple and satisfying pasta. Lemon zest and juice brighten the peas and spinach while lightening the creamy Parmesan sauce. You can also use penne, orecchiette, or another small pasta. To cut back on calories, use whole milk or half-and-half in place of some or all of the heavy cream.

Crunchy, zesty, and light: what else could one want in a warm-weather salad? Radishes are thinly sliced and mingle with shelled fresh peas, while feta cheese and honey provide a special salty sweetness. Pea sprouts can be found at natural-food stores and Asian markets.

This creamy soup, served in tiny cups and bright with chive oil, is easy to make and serve. Kids will like the little cups and the crazy green swirl. Adults will appreciate the healthfulness and the flavor.

Chickpeas make this hearty dish even more gratifying. A half cup of the high-fiber legumes daily can cut your consumption of fatty foods.

Chef Kris Wessel of Florida Cookery in Miami Beach, Florida, shared this recipe as part of a Palm Tree Christmas menu he created exclusively for Epicurious.

This dish draws on both Mediterranean and Asian influences and uses the very different flavors of sage, miso, and nori in complementary ways. It's a brain-healthy recipe: legumes such as lentils are a key component of the Mediterranean diet, both kale and onions are good sources of polyphenol antioxidants, and sweet potato supplies a dose of beta-carotene.

Forget the rule about cooking vegetables just until they're crisp-tender. The oven-roasting method used here results in lusciously soft beans with intensified flavor. Be sure to use fresh beans; older ones can be dry and tough.