Bean and Legume

Kids go crazy for this dish. It’s creamy, colorful, and, best of all, they can eat it with a spoon!

The assertive flavor of Gorgonzola cheese gives the sauce for this dish a nice, sharp bite. This combination of flavors is very typical of northern Italian food, and it makes for a particularly earthy, satisfying dish. You can have fun with this recipe, varying the kinds of mushrooms you use; try to incorporate a few varieties. The frozen peas add a welcome pop of color.

Here’s a great way to get all your veggies in, with tons of flavor. I used to make this often when I was a caterer as an alternative entrée for non-meat eaters because it’s an elegant dish with lots of colors and textures. It’s also quite convenient, because it can be prepared ahead of time, so if you have vegetarian guests at your next gathering, you can assemble this early and then just pop it in the oven while you’re making the rest of the dinner. But don’t think this is strictly for vegetarians; it’s a real crowd-pleaser all around.

Men sometimes complain that pasta salads aren’t a “real” meal because they’re so light. This one will make a believer out of anyone who has turned his nose up at pasta salad in the past. Meaty eggplant chunks, cannellini beans, plus lots of grilled seafood make this as filling and robust as it is attractive on the plate.

Salade Niçoise meets all-American pasta salad in this all-in-one dish that’s perfect for a picnic or dinner on a hot summer night. The trick is to use the Italian canned tuna; the flavor of water-packed albacore tuna is just not comparable.

Broken strands of spaghetti are the starch in my family’s version of ribollita, a thick Tuscan soup that is usually made with cubes of stale bread. We always had odds and ends of long pasta on the pantry shelves when I was a child and serving it this way made a hearty meal out of a little bit of pasta.

I love the velvety texture of this soup. Although it has four cloves of garlic, it’s not garlicky because they are poached.

If you like pasta e fagioli, you’ll love this rib-sticking soup that substitutes garbanzo beans for the usual cannellinis and adds some tomatoes for color and flavor. It happens to be my Aunt Raffy’s favorite soup.

Use either fresh or frozen tortellini for this soup, a twist on the traditional tortellini en brodo that is a traditional Christmas dish all over northern Italy. White beans and the pancetta make this one very hearty and even more flavorful.

The perfect light, clean side salad to serve alongside a hearty pasta, this is my version of succotash. The different shades of yellow and green beans make it really pretty, too.

A frittata is an excellent make-ahead meal, delicious served hot, cold, or at room temperature. Black beans are a great source of fiber, which helps to balance blood sugar.

Like Italian panzanella, this salad—a specialty of the eastern Mediterranean—pairs fresh vegetables and bread. The combination of vegetables, beans, and herbs is excellent for reducing high cholesterol.

Firm, buttery-tasting edamame stand in for lima beans in this all-American side dish. If you can’t find fresh edamame, frozen work just as well.

Iron-and folate-rich chickpeas and spinach combine in a delicious sandwich spread that can also be served atop halved cherry tomatoes for a snack.

Low in calories and saturated fat, tofu provides a healthful source of protein and makes an energizing snack. Pressing the tofu extracts some of the liquid so it will crisp in the oven.

Edamame are a rich source of fiber and phytochemicals that may help lower cholesterol, protect bones, and balance hormone levels. Serve this spicy spread with rice crackers as an anytime snack or for a party hors d’oeuvre. The dip is also delicious paired with cucumber, celery, and carrot sticks.

Salmon seasoned with orange, lemon, and lime contrasts beautifully with a fresh-pea puree. Green peas—actually legumes, not vegetables—are high in protein and vitamin K, which boosts bone health.

Edamame contain as much protein per serving as eggs, milk, and meat, and are also a good source of iron, zinc, and B vitamins. Since the corn is not cooked, it’s imperative that you use the freshest you can find. Serve hot or cold as a speedy, summery pasta dish.

High in iron, vitamins, and fiber, barley risotto is a nutritious (and quicker-cooking) alternative to a traditional risotto made with rice. This vegetarian dish also includes frozen peas, which are always available, easy to use, and contain nearly as many nutrients as fresh-picked. As a good source of chromium, peas also help control blood sugar levels.