Chickpea

Can be prepared in 45 minutes or less.

This recipe can be prepared in 45 minutes or less.

This light soup makes a lovely first course.

(Moroccan Chicken, Chick-Pea, and Lentil Soup) A marvelous vegetarian harira sampled at the United Nations' Delegates Dining Room--prepared by chef Mohamed Boussaoud, from the hotel La Mamounia in Marrakech--provided the inspiration for the following chicken-based version. In Morocco this soup is often made with lamb as well as chicken and is traditionally served after sundown during the month of Ramadan to break each day's fast.

Quick, upscale and delicious. Leftover garbanzo bean spread makes a great dip for carrot and celery sticks.

Can be prepared in 45 minutes or less.

In this modified version of the Middle Eastern garbanzo bean dip, yogurt is used to replace some of the high-fat tahini (sesame seed paste). The dip is great with fresh vegetables or toasted pita bread wedges. Can be prepared in 45 minutes or less.

For a more substantial salad, add one cup chopped cooked chicken breast or one cup drained flaked tuna.

Lovers of hummus will appreciate this reduced-fat version. This recipe can be prepared in 45 minutes or less.

The cumin really enhances this dish. Cook this spice with the onions to bring out its aroma. Lemon juice brightens the flavors while honey softens them.

Both the dip and the pita chips can be made several days ahead to keep on hand for after-workout nourishment.

This soup hails from Morocco.

This is known as chilpachol in Mexico. Don't forget to add a squeeze of fresh lime juice to each bowl.

Couscous is easy to cook—just add it to boiling water, remove it from the heat, and let it stand for a few minutes until the water is absorbed. The addition of cinnamon, lemon peel, garbanzo beans and golden raisins gives this side dish a Mediterranean flair.

Steve Silverman of South Burlington, Vermont, writes: "In my cooking I tend to be very quick and health-conscious. During the summer, my wife, Mary, and I usually grill chicken or fish and make salads. I'll use whatever fresh vegetables and ingredients I have on hand and come up with a wonderful meal for the two of us." To make this a substantial main course, add 1 1/4 pounds cooked shrimp.

"When my ancestors left Spain and settled on the Greek island of Rhodes five hundred years ago," writes Rebecca Levy of Los Angeles, California, "they brought with them their Sephardic culture. Likewise, when I fled Greece during World War II and eventually relocated to Los Angeles, I brought with me the traditions of my home. Many of my recipes are centuries old, and since each one is connected to a story, I always try to tell a little anecdote about the food so that the history will not be lost." Serve the stew over rice to soak up the juices.