Experts recommend eating pulses three or four times weekly. In summer, a simple way to enjoy them is by baking them in the oven or tossing them into cool salads with fresh vegetables. As autumn settles in, appetite shifts toward warm and hearty meals that satisfy and sustain.
Legumes are often linked to traditional dishes like cocido or fabada, yet there are many tasty and easy recipes that bring these foods into weekly menus. This piece shares three approachable options: one featuring chickpeas, one built around lentils, and a third centered on beans.
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Spinach and chickpeas form a classic pairing in their native cuisine, and the dish invites many variations. Here a boiled egg is added for extra richness. To begin, soak the chickpeas in water for eight hours. Finely chop an onion and two garlic cloves, then sauté them in a pan with a small amount of oil. A tablespoon of cayenne pepper seasons the mix, followed by a pinch of salt. Next, the chickpeas join a pot with enough broth to cover them, and the pot simmers for about an hour. When the time passes, two large potatoes cut into chunks go in and cook for another fifteen minutes. Finally, two handfuls of chopped spinach are stirred in and cooked for an additional fifteen minutes. Meanwhile, two eggs are hard-boiled. When the stew is ready, the chopped eggs are folded in for a hearty finish.
A plate of chickpeas. Potaje de Garbanzos chickpea stew Spain recipe traditional with ingredients
After simmering, the result is a deeply comforting pot that blends earthy chickpeas with the sweetness of onions, the warmth of cayenne, and the freshness of spinach. This dish demonstrates how a modest pantry can yield a satisfying, balanced meal with protein, fiber, and greens all in one bowl.
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To prepare lentil hummus, begin by lightly toasting thirty grams of sesame seeds in a dry pan. While they warm, squeeze half a lemon and open a jar of cooked lentils. Rinse the lentils well to remove any can liquid. Then combine the seeds, lentils, olive oil, a splash of water, and a pinch of salt in a blender. Blend until a smooth, velvety paste forms. Transfer to a container and refrigerate until ready to serve. This hummus makes a bright, light accompaniment for bread or crisp carrot slices, ideal for a quick dinner or a healthy snack.
Lentil hummus can be a good light dinner. pixabay
For another savory option, take a can of white beans and two large pieces of chopped cod, plus an onion, a red pepper, a green pepper, and extra virgin olive oil. Rinse the beans thoroughly until the can liquid is completely removed. Place them in a microwave-safe dish and heat for one minute. Let them cool briefly, then transfer to a large bowl. Flake the cod into the bowl and mix. Chop the onions and peppers and add them to the mix, then drizzle with extra virgin olive oil and a touch of salt. Black olives can be added to finish the plate with a pop of color and briny depth.
Thoroughly wash and drain the beans until the can liquid is gone. After cleaning, warm the mixture briefly in a microwave, then combine with the cod, onions, and peppers in a large bowl. Toss everything together, dress with good olive oil and salt, and finish with olives for contrast. This bean-based salad showcases how pulses can anchor cheese boards, casual lunches, or dinner sides with simple, fresh flavors.