Bean and Legume

The recipe for red velvet cake has been around since the 1920s, when the cake was the signature dessert at the Waldorf-Astoria Hotel in New York City. The cake captured my heart-and it plays hard to get. It took me forever to come up with a magical adaptation that would capture the richness of its namesake. These bars get their health benefits, velvety texture, and deep red color from a paste made of beets, red beans, cocoa powder, and red food coloring. I took a slight departure from the traditional red velvet cake flavor by adding a touch of almond extract, and that, my friends, is where the magic happened.

Before making this dish, call your fish market. Octopus is available at some markets, but it may need to be ordered several days ahead.

These large white beans (gigantes means "giant" in Greek) are a classic ingredient in Greek cooking. Timing note: The beans need to soak overnight, so plan accordingly.

The beauty of this basic recipe is that it can be tweaked in numerous ways. For a spicy version, add some sriracha sauce. Try swapping out the lemon juice for lime juice and use feta cheese instead of Parmesan and mix in some chopped fresh cilantro and chopped red onion or shallot. For a curried chickpea salad, leave out the Parmesan and add curry powder to taste, dried currants, sliced green onions, and shredded carrots.

This dish only looks indulgent: A serving has a mere 7 grams of saturated fat, and the pasta and peas help deliver 40 percent of your daily intake of folate, a nutrient that aids the body in forming red blood cells.

A hearty Italian bread salad serves up good-for-you omega-3 fatty acids (thank you, salmon!) along with vitamin C–rich green beans.

Bright yellow mango sweetens the deal and adds a dose of vitamin A, which helps keep your skin glowing and clear.

The barbecued chicken pizza Wolfgang Puck first served at Spago in Hollywood inspired this quesadilla, which we serve as a special at the Market. The combination seems kind of strange to people at first, but once they try it, they love it.

For the best flavor, marinate the chicken overnight. If you're short of time, use a 15-ounce can of cannellini or lima beans instead of the dried beans. With this rich, garlicky sauce, you need only a fresh salad to complete the meal.

Not all cream sauces are super-rich. This pasta gets its creamy sauce from a combination of part-skim ricotta and pasta water, which come together to make a really easy, lighter cream sauce. Don’t leave out the lemon zest; it brightens the flavor and adds a wonderful lemony aroma as well.

One of the things I enjoyed most on my first visits to France were the cold rice and bean salads. They seemed so simple, and the only rice and beans I had eaten at home were hot and served in soups or casseroles, or under some creamed meat. Here is a typical French-style cold white bean salad.

Kale goes by another name, one much more dashing, especially in Italian. Cavolo Nero, black cabbage, may not evoke superhero status, but it's close. Kale does seem invincible and it's known to make the eater more so, too. It's also called dinosaur kale (also called lacinato), maybe because its leaves look like the back of a lizard. Those thin knobby leaves squeak. Do not confuse cavolo, accent on the first syllable, with cavallo, accent on the second, or you'll be ordering black horse, and in certain parts of the world will find it. Hearty and good for the spirit. I like soaked and cooked cannellini better than canned ones.

The beauty and subtlety of wild garlic makes this dish very appealing, and fresh curry leaves add a fragrance that is quite seductive. During the summer months we pod fresh coco beans and cook them directly in the curry until soft. In winter we soak dried cannellini beans overnight and precook them in water for an hour or so over gentle heat, with one or two herbs added for flavor. I like to serve this curry just as it is, but you could add chunks of white fish to it.

As anyone familiar with Indian food knows, chickpeas are one of the most common types of legumes found on Indian tables. In this popular recipe, the spices and fresh ingredients are added at the very end of the cooking time to preserve optimum flavor and freshness. Regulate the heat by the amount of cayenne you use.

The French like to cook using small amounts of intensely flavored ingredients, such as balsamic vinegar and goat cheese.

Quick-cooking soba noodles are made from buckwheat, which means they provide more fiber than wheat or rice noodles.

Meaty garbanzo beans add protein and fiber to this classic Mediterranean stew.