Bean and Legume

Whether you're serving breakfast, brunch, lunch, or dinner, this flavor-packed shakshuka is welcome at the table anytime.

This rustic dip is an easy way to add bright flavor and color (and vegetables!) to the hors d'oeuvre table.

We've rarely gone out for Indian food without including aloo gobi among our selections. It's a vegetarian/vegan standard. This rendition comes together quickly, and the tofu mimics paneer, the bland, soft cheese found in some Indian dairy dishes.

This simplified version of an Indian favorite is a delightful way to showcase tasty chickpeas.

This is my version of harira, the national soup of Morocco, which shows up in unending variations from city to city, street stall to street stall, and family to family. It can be vegan, vegetarian, or made with meat—usually lamb. Some cooks add chickpeas, chicken gizzards, or broken-up bits of angel hair pasta. But the result is always unmistakably harira, and that's what makes it so comforting and satisfying. Harira has the inexplicable quality of being both light and filling at the same time, making you feel perfectly content. That's why, besides being the national soup, it's also a religious institution: it's what every family in Morocco eats to break their daily fast all through the monthlong observance of Ramadan. All over the country, for an entire month of sunsets, the first thing the entire population tastes is harira, and breaking the fast with anything else would be like serving Thanksgiving dinner without turkey. During Ramadan here in the States, I fast all day, even though I keep up my normal schedule, shopping in the farmers' market and working in the kitchen. As soon as the sun goes down, I step away from my expediting station and have a quick bowlful of harira to get me through the evening. And on days off, I take home a quart of it to break the fast at my house. The first time you make this, try making a light meal of it, with just some bread and maybe a simple salad. You'll understand what I'm talking about. It's weirdly, wonderfully satisfying—in a way that fills your soul more than your stomach. I make harira with water, not stock, because I think this vegetarian (actually, vegan) version is lighter and cleaner tasting, but you can make it with chicken or lamb stock or half stock and half water. While its flavor is very true to the original, I've played with its preparation. For example, I cook the lentils separately, to keep them from breaking down too much. (My mom called that crazy, but she smiled when she tasted the result.) And if you cook them in the soup, they darken the cooking liquid and give the soup a muddy appearance. The yeast-and-flour mixture is my version of the traditional starter made from fermented flour and water, used exclusively for harira, that you'll find in every Moroccan kitchen. It's easier to manage but has the same effect as that sourdough original, thickening and lightening the soup, and keeping it from separating, while adding a rich, tangy flavor. I wanted to give people a little crunch without adding an extra element, so I took the celery out of its usual place in the sautéed soup base and reintroduced it at the end as a raw garnish. In Morocco, harira is classically served with dates, which add sweetness to balance the soup's acidity. Taste it without the dates, and then try it with them. You'll find it's an entirely different experience. When I first started serving this soup at the restaurant, I'd accompany it with a few beautiful (and expensive) California Medjools on the side. The dates kept coming back uneaten. People just didn't get the idea of savory soup and sweet dates, which drove me nuts. So I thought of a way to work the dates into the soup, rolling them into little balls and adding them as a garnish. People get it now. The date balls are never left uneaten. They're a part of the bigger idea, as they should be. This makes a big batch. That's how I always do it, even at home, because we love to eat it over several nights, and it keeps for up to a week.

The play of shapes and shades of green in this vegetable combo takes the humdrum out of these supermarket standbys. Lemon zest adds just the right zip of citrus, but unlike a squeeze of fresh lemon juice, it won't turn the greens an unappealing khaki shade. Editors' Note: Kemp Minifie reimagined the foil tray frozen dinner for Gourmet Live. Her updated menu includes: meatloaf made from grass-fed beef, scalloped potatoes, lemony green veggies, and your new favorite brownies for dessert.

Lo uses saikyo white miso, a very mild and slightly sweet soybean paste, but any white miso works well in this sweet-and-spicy dish. The brightly flavored sauce makes a great dressing on simply prepared seasonal vegetables. Scallops would also be a good choice.

These falafels can be prepared as crusts for use in the Middle Eastern Plate, or they can be made into more traditional falafel balls. To make these balls, just follow the instructions below but roll the mixture into 1-inch balls, then dehydrate them for only 8 to 10 hours.

Soybeans are the only complete vegetable protein, delivering all nine of the amino acids that help build fat-burning muscle.

Talk about a lean bean! Adding about 1/2 cup of filling high-fiber chickpeas to your daily diet can cut your consumption of fatty foods, a study in the journal Appetite finds.

Be a bean counter! The new USDA guidelines recommend having 1 1/2 cups of legumes weekly for their protein, fiber, iron and more. This hearty, lightly tangy dish gets you a third of the way to your goal.

Black beans are a tasty nonmeat source of iron, which is key to high energy and strong immunity.

Are you flush with folate? Too-low levels are linked with osteoporosis, depression and more. Black-eyed peas are a top source of the vitamin.

This Moroccan-style braise is deeply aromatic, meltingly tender, and exactly what you want on a chilly winter weekend.

For the crispiest results, dry the chickpeas before frying.

This veggie-licious burger provides 12 grams of filling fiber, nearly half of your recommended daily intake. Cool beans!

Rasam is an immensely popular South Indian soup. The word rasam, in the Tamil language, means "essence," or "juice," and has come to mean a particular type of soup that includes the tartness of tamarind or tomatoes. The ingredients used in rasam vary, but it is basically a light, spicy soup. The spiciness can be adjusted to your taste. At times I add vegetables to make this soup a complete meal.

We've perfected Tanya's English grandmother's version of a succulent mainstay. Leftovers can be reheated in the microwave, and you can even prepare the casserole a day ahead and pop it in the oven for a stress-free weekend dinner with friends.

When it comes to nutrition, cherries don't bomb. They're rich in anthocyanins, which can jump-start your immune system and mop up free radicals.