Experts recommend including pulses in the diet three to four times each week. In the warmer months, a practical approach is to bake them and pair with cold salads loaded with vegetables. As autumn arrives, people naturally crave warm, hearty dishes that feel comforting and satisfying.
Legumes have long been synonymous with classic plates like cocido and fabada. Yet there are plenty of tasty, simple recipes to weave pulses into weekly menus. Here are three ideas: one centered on chickpeas, another on lentils, and a third featuring beans.
Legumes recipes for autumn
In the kitchen, beans and lentils take on many faces. A classic chickpea stew, cooked until tender and bright with vegetables, is a reliable crowd-pleaser. The aim is to let the legumes shine while embracing seasonal produce. A handful of spices and a modest amount of oil can transform humble ingredients into a comforting, nourishing meal that travels well from stove to table.
Preparing chickpeas for a stew begins with soaking them, followed by simmering in a broth enriched with aromatics. Begin by finely chopping an onion and two garlic cloves, then sauté them gently. A tablespoon of cayenne adds a subtle heat, with salt to taste. The chickpeas are simmered in broth until soft, which typically takes about an hour. Next, add large chunks of potatoes and simmer for another 15 minutes. Stir in a couple of generous handfuls of chopped spinach and cook for a final 15 minutes. In a separate pan, cook two eggs to your preferred doneness and fold them into the finished stew just before serving. This yields a hearty dish ideal for autumn evenings and pairs well with crusty bread.
Five easy and delicious wild asparagus recipes
To make lentil hummus, start by lightly roasting sesame seeds in a dry pan. Simultaneously, squeeze half a lemon and open a can of cooked lentils. Rinse the lentils thoroughly to remove excess liquid. When the sesame is toasted and the lentils are ready, blend them with olive oil, a touch of water, and salt until a smooth paste forms. Chill the mixture in the refrigerator and serve with bread or carrot sticks for a light, satisfying dinner. The recipe highlights how lentils can become a versatile base for dips and snacks, especially when the days grow shorter and the appetite for comforting foods increases.
Next, prepare a white bean and cod salad. You will need a can of white beans, two large pieces of cod, one onion, and red and green peppers. Drizzle with extra virgin olive oil to finish. Rinse and drain the beans until all can liquid is removed, then place them in a microwave-safe container and heat briefly. Let cool before transferring to a large bowl. Flake the cod into the bowl, wash and chop the onions and peppers, and add them to the mix. Finish with extra virgin olive oil, salt, and optional black olives for color and a tangy note. This dish is a satisfying way to showcase pulses while incorporating seafood for a balanced autumn meal.