Bean and Legume

This surprising spin on salad features lentils; their fiber can help lower your blood cholesterol and risk for diabetes.

Home turf: Ohio
Local flavor: Spaghetti topped with chili: It's as simple (and as bizarrely satisfying) as that. This combo has inspired some 200 chili parlors in the Cincinnati area. What sets it apart? It's thinner than your average chili and is packed with aromatic spices (allspice, cinnamon)—and a touch of chocolate. *Beef is the protein of choice, but we've gone with lamb here, which is amazing with the spice blend.
Make it a meal: garlic bread, salad with ranch dressing, and Samuel Adams black lager ($8 per six-pack).

Home turf: California
Local flavor: In health-conscious California, chili is as likely to be made without meat as it is with it. No self-respecting Texan would sign off on chili with beans, squash, and bulgur—but this lean, mean dish is as delicious as it is healthful.
Make it a meal: continue the Cali fantasy with whole grain bread, an arugula salad with mushrooms and garlicky vinaigrette, and Sierra Nevada Pale Ale (California, $8 per six-pack).

Local island vegetables are used in this colorful dish offered at Jake's in Jamaica. Serve with brown rice or as a side dish with fish or chicken.

This recipe took almost three weeks of trial and error before I perfected it. But the fantastic result was well worth the aggravation! With three kinds of chocolate for flavor—cocoa powder, cacao nibs, and chocolate chips—you won't miss the fat and sugar in the standard version of this most beloved cookie. Pour a glass of (skim) milk and get happy.

The delicate flavor of spring lamb pairs perfectly with lightly earthy, spring Mediterranean vegetables. I added flageolet beans to round off the salad with a little nutty flavor. As it can be a challenge to find spring lamb, get on over to your best butcher for his help with sourcing.

Quickly wilted arugula, canned beans, and toasted walnuts add heft to this vegetarian main course. Try spinach in place of arugula and pine nuts instead of walnuts.

This countrified soup is often served in late March for Nowruz, the Persian new year. With beans, vegetables, noodles, and yogurt, it is a meal in itself. If you can't find fava beans, use limas. Start this recipe the night before to soak the chickpeas, kidneys beans, and fava beans. Boil them in a pot with four cups of water for one minute, then turn off the heat and add a splash of apple cider vinegar. Cover the pot and let them soak overnight

This dish isn't a makeover, per se. But there are so many beloved— and believe it or not, unhealthy—seared tuna dishes out there in the restaurant world that I thought I should offer at least one healthy version. The tuna is never the problem. Tuna is rich in nutrients, low in fat, delicious, and just a good bet all around. It's the stuff that's put on top that's the problem—anything from seared foie gras to deep-fried tempura crispies. Sure, it tastes great, but those additions turn a healthful dish into an artery-clogging one.

Yes, you are reading the ingredients list correctly: there are black beans in these brownies. You really have to taste the brownies to believe them. The beans add moisture and texture not to mention fiber and protein. These brownies have such a great fudgy texture because the cocoa powder and just a little espresso powder are the only dry ingredients (besides a bit of Truvia). For an extra jolt of chocolate flavor and about 15 more calories stir 1/4 cup dark chocolate covered cocoa nibs (such as Kopali Organics) into the batter just before pouring it into the pan. These brownies are even better the next day.

I don’t keep a lot in my freezer, but one thing you’ll always find there is a package of frozen peas. They’re sweet, they have a lovely green color, and when puréed they can satisfy a craving for a starchy food. If you’re not a big fan of peas, at least give this a try. I think it’s going to be your new favorite thing. I can’t resist eating it straight out of the bowl!

Sue Torres puts a creative spin on Mexican flavors at her Manhattan eatery, Sueños. According to Torres, many people overcook chicken breast because they're worried about salmonella. "You're not killing bacteria, folks —you're killing flavor and moisture," she says. Because it is easy to overdo the heat with the lean white meat, it's worth using an instant-read thermometer to check for doneness (the thickest part of the breast should reach 165°F). What to pair with that perfectly cooked meat? Torres has an idea. "Chicken works well with so many seasonings , but coriander gives it a tuxedo," she says .

Kajsa Alger, chef and co-owner (with super-chef Susan Feniger) of Street in Los Angeles, isn't a fan of chicken breast. "It's my least favorite meat," she says. So if chicken breast is to make it onto Street's menu, it has to be something special. This salad—inspired by Vietnamese green papaya salad—is anything but boring.

Swapping chickpeas for edamame gives your go-to party dip a new flavor twist—and a festive green hue—while still packing in plenty of filling fiber and protein.

Curry powders vary in flavor and heat; begin with two tablespoons and add more according to your taste.

Ever since I first tasted bean pie at The Know bookstore in Durham, North Carolina, I've been a fan. Given my deep affection for egg custard, pumpkin, and sweet potato pies, it's no surprise that I would adore bean pie, which shares culinary roots with those pie favorites. Developed in the 1930s as part of the nutritional teachings of the Nation of Islam, bean pies became standard items at black Muslim bakeries in urban communities from Chicago and Oakland to Detroit and Washington, D.C. Navy beans are most commonly cited in recipes, but great northern beans and pinto beans are also popular choices. With a can of beans and the usual custard pie ingredients, you can turn out a delicious bean pie fast. You can use a blender or a food processor to mix up your filling, or mash the cooked, drained beans well with a potato masher or a fork.

Swap that tired casserole (you know which) for this elegant hazelnut version. The string beans help boost immunity with infectionfighting vitamin C. Oh, snap!

The technique: For crisp-tender vegetables, boil them quickly, then dump them into a bowl of ice water.
The payoff: The rapid boil cooks the veggies just enough; the ice water stops the cooking and intensifies the color of the vegetables.