Pickled Carrots, Hummus, and Warm Dates
Roasted Beets and Kale Crisps with Lentils and Tahini-Citrus Dressing
Fresh Favas with Arugula Pesto
Cannellinis and Beets with Pickled Raisin and Radicchio
White Beans and Blood Oranges with Spinach and Preserved Lemon
RICH IN PROTEIN AND HIGH IN FIBER, beans act as hearty sustenance offering a level of nutrition that not many other foods can. They are made up of mostly complex carbohydrates and are an excellent source of iron and protein. Legumes are considered a superfood—one that promotes health and aids in disease prevention.
Beans have been cultivated for centuries and are available in many varieties. They can be mealy with a chewy skin or thin-skinned and buttery, depending on the variety. There are broad beans, like favas and corona beans; smaller beans that cook up creamy, like cannellinis and soybeans; and then of course fast-cooking lentils, which come in several colors and textures.
I prefer dried beans over canned beans. Dried beans have better texture than canned beans that have been sitting in water (although in a pinch canned beans will work). I purchase my dried beans direct from the farmer, at local markets, or online at various farms across the country. Bulk bins are also a great resource for buying dried beans, just buy small amounts. Keep in mind that one cup of dried beans can serve four people.
While dried beans have a long shelf life and don’t often suffer from spoilage, aged beans may take longer to cook. Dried beans do well with a soaking before cooking. Setting them out on the counter overnight gives them enough time to soften and helps break down the simple sugars in legumes that we cannot fully digest. After soaking, it is imperative to discard the soaking liquid and use fresh water for cooking. (Small legumes such as lentils do not need to soak, as they cook quickly.) That said, beans can be a maddening and perplexing ingredient in that sometimes they cook for an hour, and other days it will take four hours, depending on their age, storage, and more. Make sure to plan ahead and cook beans beforehand if you’re pressed for time and don’t commit yourself to the cooking times I suggest. It’s quite possible your batch will cook faster or slower. You may also cook beans in a slow cooker or pressure cooker, which speeds up and eases the process.
In salads, the beans will hold for several days in the refrigerator, whereas the greens often will not. If you’re cooking for two or avoiding leftovers entirely, cook all the beans, but halve the rest of the recipe, adding greens to order later or using the rest for another recipe entirely.
MAKES 4 TO 6 SERVINGS
1 cup dried chickpeas, soaked overnight and drained
Kosher salt
1 cup finely chopped celery heart, leaves removed and left whole
¼ cup golden raisins
¼ cup extra-virgin olive oil
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
Freshly ground black pepper
This is one of my favorite salads ever. It’s a great mix to pack for the plane or for box lunches, as the celery stands up to the vinaigrette and the flavors develop over time. The inner core of the celery bunch is soft and tender (the “heart”), but feel free to use the sturdier outer stalks as well—just make sure to slice them thin. Here, chickpeas are cooked from dried legumes, the most flavorful way to eat them, in my mind. You can of course shortcut with canned chickpeas, if you prefer. Creamy chickpeas, crisp celery, and sweet dried raisins are a wonderful medley. Try it. You will love it.
► In a large stockpot, cover the chickpeas with 1½ inches of water, add enough salt so the water tastes mildly salty, and bring it to a boil over high heat. Reduce the heat to medium low and simmer until the beans are tender and creamy, 40 to 60 minutes. Drain and cool.
► In a large bowl, add the chickpeas, celery, raisins, oil, vinegar, and mustard and fold until well combined. Season to taste with salt and pepper and serve immediately. This salad can be made up to 2 hours ahead of time.
MAKES 4 SERVINGS
1 cup dried chickpeas, soaked overnight and drained
Kosher salt
10 tablespoons extra-virgin olive oil, divided, plus more as needed
¼ teaspoon ground cumin
¼ teaspoon smoked paprika
FOR THE PICKLED CARROTS:
1 pound bulk carrots, cut into uniform matchsticks
¼ cup vegetable or grapeseed oil
½ teaspoon fenugreek seed
½ teaspoon black mustard seed
½ teaspoon fennel seed
½ teaspoon red chili flakes
½ teaspoon coriander seed
¼ teaspoon cumin seed
1 (1-inch) piece fresh ginger, peeled and finely diced (about 1 tablespoon)
1 clove garlic, roughly chopped
½ large yellow onion, thinly sliced
Kosher salt
2 cups apple cider vinegar
¾ cup sugar
1 (1-inch) piece lemon peel
1 (4-inch) cinnamon stick
1 tablespoon unsalted butter
8 whole dates, pitted and halved
8 whole leaves romaine, chopped
This salad is a multistep process that can be made in advance and composed just before serving. The pickling spices are very typical in Indian cuisine and add an interesting fragrance. Romaine leaves add some green, pickled carrots have crunch and highly aromatic flavor, and the hummus is a healthy bit of protein. Leftovers can be stored in the refrigerator and used within two weeks. You can substitute canned chickpeas if you prefer not to wait for the cook time. Typically, my chickpeas take an hour, but it can be up to two or three depending on the age and storage of your dried beans.
► In a large saucepan, cover the chickpeas with 1½ inches of water. Add a healthy pinch of salt and bring to a boil over high heat. Reduce the heat to medium low and simmer until tender, 40 to 60 minutes. Drain and put the chickpeas in a large bowl. Add 8 tablespoons of the olive oil, the cumin, and paprika and smash with the back of a fork until creamy and smooth. (Alternatively, add all the ingredients to a food processor and blend until well combined and smooth.) The hummus should be thick and have large pieces of chickpea along with smoother pieces—like chunky peanut butter. Add oil or water as needed to thin out to a consistency you prefer. Set aside until ready to use.
► To make the pickled carrots, in a medium bowl, put the carrot sticks and set aside. In a large sauté pan over medium-high heat, heat the oil until hot (the surface will ripple). Stir in the fenugreek seed, black mustard seed, fennel seed, chili flakes, coriander seed, and cumin seed. When the spices begin to pop (about 4 minutes), add the ginger, garlic, onion, and a pinch of salt, stirring until they are soft and slightly caramelized, 6 to 8 minutes. Remove from the heat and add the vinegar, sugar, lemon peel, and cinnamon stick, stirring until all the sugar has dissolved. Pour the hot vinegar mixture over the carrots and set aside to pickle, at least until the brine is at room temperature, about 25 minutes. The pickled carrots can be made ahead and stored in a glass jar in the refrigerator for up to 2 weeks.
► To compose the salad, in a small sauté pan over medium-high heat, melt the butter. Once butter has melted, add the dates and stir until heated through, about 4 minutes. Remove the pan from the heat. In a small bowl, toss the romaine with 1 tablespoon of the pickle brine and the remaining 2 tablespoons oil.
► For individual platings, place a heaping spoonful of hummus on the plate and smear. Add a handful of carrot sticks and stack two dates on each plate. Place the romaine leaves on plate next to hummus and serve.
with Lentils and Tahini-Citrus Dressing
MAKES 4 SERVINGS
3 medium red beets
9 tablespoons extra-virgin olive oil, divided
1 teaspoon kosher salt, plus more for seasoning
Freshly ground black pepper
1 bunch kale, stemmed and torn into pieces
½ medium red onion, finely chopped
1 clove garlic, chopped
1 cup dried French lentils
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
FOR THE TAHINI DRESSING:
2 tablespoons tahini
1 teaspoon lemon zest
¼ cup freshly squeezed lemon juice (from 1 large lemon)
1 tablespoon grated fresh ginger
2 teaspoons honey
¼ cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
This is a great salad for winter time, as the flavors are robust and the salad is comfort food, like we all crave in winter, but healthy. Beets can be made in large batches so that you always have a few around to toss into salads. Here, they are paired with crisp kale leaves and flavorful lentils—just make sure you don’t overcook the lentils lest they break apart into a bowl of mush. Drizzled with a rich tahini dressing, this salad is protein rich and delicious. While it has several components and is time-consuming, the steps to put this salad together are simple and worth it for an afternoon weekend or meal-planning menu.
► Preheat the oven to 425 degrees F.
► Scrub the beets free of all dirt. In a shallow baking dish, put the beets, toss them with 1 tablespoon of the oil, and season to taste with salt and pepper. Cover the baking dish with aluminum foil and roast until the beets can be pierced through the center with a knife but are still firm, 50 to 60 minutes. Once the beets are cooked through, remove them from the oven and let them cool slightly before rubbing off the skins with paper towels. Cut into sixths, season to taste with salt and pepper, and set aside.
► While the beets are roasting, in a large bowl, put the kale, 2 tablespoons of the oil, and the salt to taste. Using your hands, toss to combine well, so that all the pieces of kale are coated in oil. Massage the oil into the folds and crinkles of the kale and place on two baking sheets in a single layer (make sure the edges of the kale do not overlap); you may need to bake in batches. Put the baking sheets in the oven and roast until the kale is crispy but not charred, 15 to 20 minutes. Turn the kale chips over halfway through cooking to help dry them out. Small pieces will cook faster, so remove any pieces that crisp up early. Remove the baking sheets from the oven and set the kale chips aside to cool before serving.
► Cover the bottom of a medium saucepan with 2 tablespoons of the oil and heat over medium high. Add the onion and garlic and cook, stirring, for 5 to 7 minutes, or until soft. Add the lentils, salt, and enough water so that the lentils are just covered. Bring to a boil over high heat, reduce the heat to medium low, cover, and simmer until the lentils are cooked but are firm-tender, 20 to 25 minutes. Drain any excess water and pour the cooked lentils into a large bowl. Add the remaining 4 tablespoons oil, the vinegar, and mustard to the bowl and stir to combine well. Season to taste with salt and pepper and set aside.
► To make the tahini dressing, put the tahini, lemon zest and juice, ginger, honey, oil, and a pinch of the salt and pepper in a blender and puree until well combined and smooth. For a thinner consistency, add water. Start with 1 or 2 tablespoons and add 4 tablespoons at most. Season to taste with salt and pepper.
► To serve, pile dressed lentils onto a large plate or platter, scatter roasted beets evenly across the lentils, and then crumble over kale chips so they vary in size. Drizzle with tahini dressing and serve.
MAKES 4 MEAL OR 8 SIDE SERVINGS
4 cups packed arugula
½ cup whole pistachios
1 tablespoon lemon zest
1 cup freshly grated Parmesan (about 2 ounces)
½ cup good-quality extra-virgin olive oil, plus more as needed
Kosher salt
4 cups fresh fava beans (from about 2½ pounds fava pods)
Freshly ground black pepper
Fresh green fava beans are a real treat in spring, when the pods are picked and make a short appearance at the local markets. Like sweet peas, favas are juicy and have a meaty character that is satisfying. Drenched in a bath of arugula pesto, this salad is a verdant bowl with healthy proteins, fats, and fiber. If you can’t find favas, feel free to substitute with fresh shelled English peas, or even frozen lima beans for a winter green fix. Don’t use dried favas, as they lack the fresh green character that makes this salad so appealing, and prepare to spend a large bit of time peeling the fresh favas—it’s a tedious task but worth it for the satiating quality of this large green bean.
► In a food processor or strong blender, put the arugula, pistachios, lemon zest, Parmesan, and oil. Turn on the machine and process on high until all the ingredients are broken down and form a paste, about 30 seconds. If you’d like an oilier pesto, add another ½ cup of the oil. Otherwise, scrape the pesto into a large bowl and set aside.
► To prepare the fava beans, bring a large pot of water to a boil over high heat and season with salt. While the water is coming to a boil, prepare an ice water bath—add several ice cubes to a large bowl of cold water and set aside. Drop the fava beans into the boiling water and blanch for 1 minute, stirring occasionally. Drain the favas from the pot and plunge them into the ice water bath, allowing them to cool for 1 to 2 minutes. Peel the skin from the favas (it will come off easily after being blanched) or squeeze the skin until the bean pops out. (Some fava skins are thicker than others.)
► Add the warm fava beans to the pesto and stir to combine well. Season to taste with salt and pepper and serve.
with Pickled Raisin and Radicchio
MAKES 4 SERVINGS
3 medium red beets
6 tablespoons extra-virgin olive oil, divided
Kosher salt and freshly ground black pepper
2 cups dried cannellini beans, soaked overnight and drained
½ cup golden raisins
¼ cup apple cider vinegar
2 tablespoons minced shallot
1 teaspoon honey
1 tablespoon chopped preserved lemon or fresh lemon zest
2 cups chopped radicchio
1 Belgian endive, cut ½ inch wide
I was recently taking a class and this salad was easy to pack, hearty enough to sustain me through the afternoon, and light enough that I didn’t grow sleepy. The sweetness from the beets and raisins really adds flavor, and there is a generous amount of vinaigrette for the beans to soak up. Topped with bitter radicchio and mild-flavored endive, this salad is a great go-to lunch dish.
► Preheat the oven to 425 degrees F.
► Scrub the beets free of all dirt. In a shallow baking dish, put the beets, toss them with 1 tablespoon of the oil, and season to taste with salt and pepper. Cover the baking dish with aluminum foil and roast until the beets can be pierced through the center with a knife but are still firm, 50 to 60 minutes. Once beets are cooked through, remove them from the oven and let them cool slightly before rubbing off the skins with paper towels. Cut each beet into sixths, season to taste with salt and pepper, and set aside.
► In a large stockpot over high heat, cover the beans with 1½ inches of water and add enough of the salt so the water tastes mildly salty. Bring to a boil, then reduce the heat to medium low, simmering until the beans are just tender, about 1 hour. Remove from the heat and set aside, covered, to steam the beans until soft and creamy, 15 to 30 minutes more. Check the texture of the beans every 10 minutes. (Be sure not to overcook and break them down.) When the beans are creamy and tender, drain any excess water and cool them slightly by spreading them on a large baking sheet in a single layer.
► In a small bowl, add the raisins and soak with the vinegar for at least 20 minutes, up to an hour.
► While the beans are cooling, in a large bowl, put the shallot, vinegar and raisins, honey, preserved lemon, and the remaining 5 tablespoons oil. Let the mixture sit for 10 minutes, curing the shallots. Stir in the beets and let it sit for 10 minutes more. Stir in the radicchio, endive, and beans. Season to taste with salt and pepper and serve.
with Spinach and Preserved Lemon
MAKES 4 TO 6 SERVINGS
1 cup dried white navy beans, soaked overnight and drained
Kosher salt
4 large blood oranges, rinds cut off and cut into ½-inch circular slices
¼ cup extra-virgin olive oil
¼ cup red wine vinegar
1 tablespoon Dijon mustard
1 tablespoon chopped preserved lemon
2 teaspoons chopped fresh mint leaves
2 teaspoons chopped fresh marjoram
1 clove garlic, minced
1 teaspoon ground smoked paprika
¼ teaspoon red chili flakes
½ pound spinach leaves
Freshly ground black pepper
This salad offers beautiful colors to both the table and your diet! Ideally you want to cook the beans through without them falling apart. The trick is to pull the beans from the heat as soon as they are just cooked through and continue steaming them off the heat. Blood oranges add beautiful color and sweet acid to the mix—if you can’t find blood oranges, choose Cara Caras or another orange-fleshed variety that you like. The vinaigrette here is deeply flavored with smoky spices and fresh herbs—a nice complement to a humble bowl of beans.
► In a large stockpot, cover the navy beans with 1½ inches of water, add enough salt so the water tastes mildly salty, and bring to a boil over high heat. Reduce the heat to medium low and simmer until the beans are just tender, about 1 hour. Remove from the heat and set aside, covered, to steam the beans until soft and creamy, 15 to 30 minutes more. Check the texture of the beans every 10 minutes. (Be sure not to overcook and break them down.) When the beans are creamy and tender, drain any excess water and cool them slightly by spreading them on a large baking sheet in a single layer.
► While the beans are cooling, on a large plate or platter, arrange the orange slices so they are overlapping slightly and set aside.
► In a large bowl, whisk together the oil, vinegar, mustard, lemon, mint, marjoram, garlic, paprika, and chili flakes. Once the beans are slightly cooled but still warm, add them to the bowl with the vinaigrette and fold gently to coat. Add the spinach and stir until just dressed. Season to taste with salt and pepper.
► Gently pour the warm beans and spinach over the orange slices, spilling them in small piles so it looks pretty on the platter, and serve.
with Spinach
MAKES 4 SERVINGS
2 cups dried soybeans, soaked overnight and drained
½ teaspoon kosher salt, plus more for seasoning
6 tablespoons extra-virgin olive oil, divided
1 medium to large shallot, peeled and thinly sliced
1 (6-inch) piece ginger, peeled and cut into matchsticks
1 (6-inch) piece turmeric, peeled and cut into matchsticks
6 tablespoons freshly squeezed orange juice (from 2 large oranges)
¼ cup apple cider vinegar
½ teaspoon freshly ground black pepper
4 cups spinach leaves
This salad is for health lovers everywhere who believe food is medicine. Turmeric root is becoming more widely available and it’s a super ingredient both for its flavor and medicinal properties. An excellent anti-inflammatory, turmeric is also peppery, sharp, and earthy in flavor, adding punch and color to this salad. Gingerroot, too, is an excellent plant for its curative properties. It reduces swelling and helps settle the stomach. Both are strong-flavored roots, and this makes for a strongly flavored salad. Soybeans are creamy and small and packed with high-quality protein as well as being an excellent source of fiber. Throw in a few iron-rich, vitamin C–filled spinach leaves, and this salad is a perfect meal for hikes or a packed lunch for people looking to add more plant-based food to their diets.
► In a large saucepan, put the soybeans and cover with 1½ inches of water. Add a healthy pinch of salt and bring to a boil over high heat. Reduce to a simmer and cook until tender, 60 to 90 minutes. (Check after an hour to see if they are soft!) Drain the soybeans and put them in a large bowl.
► In a large sauté pan over medium-high heat, add 3 tablespoons of the oil. Once the oil is rippling, add the shallot, ginger, and turmeric, stirring often and cooking until they are slightly browned and fragrant, 6 to 8 minutes. Add the orange juice to the pan, and immediately remove it from the heat, scraping up any burned bits. Add the vinegar, the remaining 3 tablespoons oil, the salt, and pepper to the pan.
► In the large bowl with the soybeans, put the spinach, add the warm vinaigrette, and gently fold to combine. Serve immediately.
