Bean and Legume

You can make this sauce with thawed frozen peas instead of fresh, in which case they don’t need to be blanched.

For milder chili, reduce the green chiles by half. You can also replace the canned beans with 4 cups cooked dried beans (page 202); replace half the chicken broth with bean cooking liquid.

Loaded with folate, iron, and B vitamins, chickpeas and split peas are also high in protein and fiber. Here they combine to make a satisfying mid-afternoon snack; you can also serve either of them as an easy hors d’oeuvre, alongside a bowl of olives.

Stuffed with quinoa, black beans, mushrooms, and corn, these peppers make a satisfying vegetarian main course. Poblanos are among the mildest chiles, although they still offer a nice zing. Chipotle chiles are smoked, roasted jalapeños, usually sold in cans with a spicy adobo sauce.

Sweet potatoes’ orange hue is the beautiful result of a wealth of betacarotene, which helps support eye health and immunity. Chickpeas provide a rich source of soluble fiber and B-vitamins for cardiovascular health. By serving this dip with crisp-tender vegetables such as red peppers and broccoli, you will also get vitamin C, selenium, and sulforaphane, an antioxidant shown to prevent certain types of cancers. Whole-wheat pita bread is another healthful, fiber-rich alternative to crackers.

This vegetarian version of the classic dish omits the anchovies and replaces the tuna with cannellini beans; navy beans or chickpeas are other options.

High-protein lentils are enlivened here by coriander, ginger, mint, and cilantro. For the best flavor, toast whole coriander seeds, then grind them to a fine powder. In a pinch, you can substitute a teaspoon of ground coriander instead of grinding your own. Beets add heart-healthy iron, potassium, and folate.

The fiber in lentils helps to lower cholesterol and regulate blood sugar. French green lentils cook more quickly and retain a firmer texture than the more common brown ones.

Lentils are a particularly robust source of protein, folate, and iron. Red, orange, and yellow bell peppers provide more vitamin C and carotenoids than green ones; these powerful antioxidants support eye health, boost immunity, and fight heart disease. This nutritious make-ahead salad is perfect for a packable lunch, picnic, or barbecue.

Avocados in the salsa supply a generous portion of monounsaturated fat and fiber. If fresh corn is not in season, opt for frozen; it will taste better and have more nutrients than any “fresh” corn in the grocery store.

This zesty salsa is high in protein and fiber and low in fat, and it makes a great accompaniment to grilled meat, chicken, or fish. It’s quick work to make your own baked tortilla chips, and they are so much more healthful than anything you can buy from the store.

Vegetables, of course, make healthy snacks, and are especially appetizing when served with flavorful dips. Yellow split peas are the protein-rich basis of one spread; tarama—cured carp or cod roe, used in Greek and Turkish cooking—flavors the other. The roe is soaked in water to remove much of its saltiness, then squeezed of excess moisture. Look for tarama at specialty food stores. Serve dips with crudités and toasted baguette or whole-grain bread slices.

Woodsy shiitake mushrooms, protein-rich chickpeas, and brown rice make this a substantial, satisfying soup.

In addition to the beneficial omega-3s provided by halibut, the green tea in this dish contains epigallocatechin gallate, or EGCG—a powerful antioxidant shown to help prevent cancer. Quinoa is high in protein and fiber.

Portobello mushrooms are a nutritious and satisfying alternative to burgers made with beef or turkey. Here they are accompanied by a spread of pureed cannellini beans for added protein—and flavor. To clean the mushroom caps, wipe them with a damp paper towel; do not rinse or soak, or they will remain soggy even after cooking.

French green lentils, sometimes called lentilles du Puy, hold their shape well once cooked, making them particularly suited to salads and pasta dishes. Like other legumes, lentils are low in fat and are exceptional sources of folate, iron, and protein, plus other vitamins and minerals. Here, the lentils are combined with whole-wheat pasta shapes called chiocciole (snails), but you can substitute penne or any other short tubular shapes. If you like, grate or shave parmesan over the pasta just before serving.

If you’d like to use fresh peas (you’ll need about a pound for one cup shelled), add them along with the mushrooms.

This nutrient-dense salad capitalizes on fall and winter’s best produce, while delivering ample health benefits. The squash and cranberry beans (also called borlotti or Roman beans) provide fiber, which helps lower cholesterol; the kale prompts the liver to release enzymes that may fight cancer. Other types of winter squash, such as butternut or acorn, would also work in this recipe, as would cannellini or navy beans.

For convenience, you can cook the corn and beans early in the day, toss them with olive oil and smashed garlic, and keep them (covered) in the refrigerator. To remove corn kernels from the cob, stand the ear upright on its flat end; with a sharp knife, cut along the length of the cob, turning as you go.