Everyday Recipes with Lentils, Beans and Chickpeas

Guide

Legumes Recipes for Everyday Life and Pantry

Lentils, beans, chickpeas and peas are versatile bases for curries, soups, stews, salads, spreads and roasts. They last long when dried, are quickly available pre-cooked from a glass or tin and are quickly available, and frozen peas or beans complement spontaneous dishes.

On this page you will find legumes recipes for fast everyday cooking and dishes with a little bit of preparation. Combine them with ideas from the following categories: Vegetables, Rice, Potatoes and Noodles.

Which legume goes well with which dish?

The varieties vary in taste, consistency and cooking behavior. Peeled red and yellow lentils break down quickly and bind soups, dal and sauces. Mountain, beluga and puy lentils tend to stay in shape and go well with salads or side dishes. Beans and chickpeas are firmer and give stew, chilli, curry and bowl more bite.

• Red and yellow lentils: for dal, creamy soup, puree, sauce and roast potatoes.
• Mountain, beluga and plate lentils: for stew, salad, bowl and hearty side dishes.
• Kidney beans and black beans: for chilli, burrito, bowl, salad and burger.
• White beans: for stew, minestrone, tomato dishes, salad and creamy spreads.
• Chickpeas: for hummus, falafel, curry, salad and roasted snacks.
• Peas and peeled peas: for soup, puree, risotto, pasta and quick vegetable dishes.

Dried, frozen or pre-cooked?

Dried legumes are inexpensive, can be stored well and can be flexibly seasoned after cooking. However, beans and chickpeas need soaking and cooking time. Pre-cooked products from glass, tin or bag save these steps and can be used directly depending on the recipe. Draining is usually useful; rinsing is optional and depends on brine, salt content and desired sauce.

Frozen peas, edamame and green beans can be taken in portions. They are usually cooked according to the specification of the package without defrosting beforehand. Fresh garden beans and peas are seasonal vegetables and differ in the preparation of ripe, harvested dried legumes.

Which legumes need to be soaked?

Dried beans, chickpeas and unpeeled peas are usually soaked in plenty of water for several hours or overnight, which shortens the cooking time and can improve tolerability. Use a large enough container as the pulses increase in volume.

Peeled red and yellow lentils and most small lentils do not normally need to be soaked. Lentils can be soaked depending on the product and the cooking time planned. It is always important to indicate on the packaging, because variety, size, age and processing time influence the time required.

Boil legumes safely and completely

Raw, fresh and dried legumes must not be eaten half cooked. Naturally contained lectins can cause discomfort and are only inactivated when heated sufficiently. Gentle steaming at low temperature is therefore not the right method for beans and many other legumes.

The Federal Institute for Risk Assessment as a rule of thumb, dried legumes should be soaked for at least five hours, pour away the soaking water and boil them sufficiently in fresh water. Package specifications and tried and tested recipes must also be observed. Pre-cooked canned foods are already heated and can be processed directly.

Cooking lentils properly

Rinse lentils briefly and sort out any foreign matter. Red and yellow lentils cook quickly and decompose over time. They are suitable if a creamy bond is desired. Beluga, mountain and Puy lentils are only gently cooked and tested early to ensure they remain firm to the bite for salad or bowl.

The amount of water required and cooking time differ significantly. Follow the instructions on the package and drain off the excess liquid in salad lentils. For soup or dal, the cooking liquid can remain part of the dish. Acid-containing ingredients such as vinegar, lemon and large amounts of tomato are added towards the end, as acidity can delay softening.

Soft and aromatic beans

After soaking, dried beans are drained, put in fresh water and cooked completely. Stirring can damage the shells; regular cooking and occasional checking are more helpful. Older beans often take longer than freshly purchased ones.

Onions, garlic, bay leaves, cumin or herbs can flavour the cooking water. Tomatoes, vinegar and other sour ingredients can only be added when the beans are soft. They may retain their shape for salads, and they may become softer for stews and spreads. Beans from glass or tinned food are added to the dish late because they are already cooked.

Chickpeas for hummus, curry and salad

Dried chickpeas are soaked and then boiled in fresh water until completely soft. Hummus should be very soft to make the spread smooth and creamy, and they should be cooked but retain their shape for salads, curries or baked dishes.

Pre-cooked chickpeas are ideal for quick cooking. For hummus, they are mashed with tahini, lemon, garlic and liquid. For crispy baked chickpeas, drain thoroughly and pat dry, then roast with a little oil and spices. Moisture prevents a crispy surface.

Use peas, peeled peas and edamame

Frozen green peas only need a short cooking time and therefore only end up in risotto, pasta, soup or vegetable pan. Peas are dried and break down during cooking. They are particularly suitable for classic pea soup and purée.

Edamame is an unripe soybean harvested and cooked according to the packet specification, then shelled or shelled. It is not usually eaten with the outer shell. Edamame brings colour and bite to bowls, salads and rice dishes.

Soups and stews with legumes

Lentils, beans and peas give soups substance and bonding. Onions, root vegetables and spices are first sweated, then liquid and legumes follow according to their cooking time. Pre-cooked beans are added only in the last phase.

For a balanced stew, add potatoes, cabbage, carrots, tomatoes or leafy vegetables to taste and texture. Some of the legumes can be pureed to make the soup creamy without using much cream. Vinegar, lemon juice and fresh herbs round off the dish at the end.

Curry, dal and chilli

Red and yellow lentils are a quick base for dal. Ginger, garlic, cumin, turmeric, garam masala or chilli set the direction. Coconut milk, tomatoes or broth form the sauce. Acid and fresh herbs are seasoned after cooking.

chilli works with kidney beans, black beans or a mixture. Chickpeas, lentils, peas and vegetables are perfect for a curry. Rice, flatbread or potatoes make a complete meal of them. For more dishes with little rinsing, see One-pot dishes.

Salads and bowls with lentils, beans or chickpeas

For salads, shape-retaining varieties are chosen and cooked only until they have a suitable bite. Mix slightly warm lentils or beans with a portion of the dressing to absorb flavour. Sensitive leaf salads, herbs and crispy toppings are added just before serving.

Good combinations are lentils with apple and root vegetables, white beans with tomatoes and herbs, chickpeas with cucumber and feta or black beans with corn and lime. A bowl complements the legumes with rice, cereals, roasted vegetables, dip and fresh components.

Spreads, roasts and fillings

Boiled legumes can be pureed, crushed or mixed with vegetables and spices. Hummus is based on chickpeas, white beans make mild herb spreads and red lentils a quick creamy base. Add only gradually to the liquid to ensure consistency remains controllable.

For roast vegetables, the mixture needs sufficient binding and rest time. Oatmeal, breadcrumbs, egg or a vegetable alternative can help depending on the recipe. If the mixture is too moist, it breaks down; if it is too dry, the roast meat becomes compact. Legumes are also suitable as a filling for peppers, wraps, dumplings and oven vegetables.

Combine legumes with vegetables, cereals and cheese

Vegetables bring freshness and different textures, while rice, pasta, bread, couscous or potatoes complement the dish. Lentils go well with root vegetables and spinach, beans with tomatoes, peppers and cabbage, chickpeas with pumpkin, aubergine and leafy vegetables.

yoghurt, feta or other cheese give a creamy or salty contrast. Vegan dishes benefit from nuts, tahini, herbs, roasted seeds and an acidic component. This creates a varied Vegetarian dinner, without legumes remaining just a small addition.

Better tolerance of legumes

If you rarely eat legumes, you can start with smaller portions and peeled varieties such as red lentils. Dried beans and chickpeas are soaked sufficiently, the soaking water is disposed of and the legumes are cooked completely soft. Chewing thoroughly and slowly increasing the amount can also be helpful.

Cumin, fennel, ginger or savoury are good for taste, but are no substitute for proper soaking and cooking. Individual professional advice is advisable in the event of persistent complaints or special medical nutritional requirements.

Boil, store and freeze stocks

If dried beans or chickpeas are soaked anyway, it is worth using a larger amount. Cool the boiled legumes quickly and keep them covered in the refrigerator. Freeze in portions with little cooking liquid for longer pantry staples and label the container with the variety and date.

Boiled lentils, beans and chickpeas can later be used directly for curry, soup, salad, spread or pan. Dry pantry staples are stored in cool, dry and light-protected containers. The older they are, the longer the cooking time can be.

Common mistakes in legumes recipes

• Forget soaking time: Beans and chickpeas will take much longer.
• Only gently attenuated: Many raw legumes are not heated safely enough.
• Acid complemented too early: Beans and chickpeas become slower to soften.
• All varieties treated equally: Red lentils break down quickly, solid beans take much longer.
• Pre-cooked product cooked too long: Glass or canned beans lose shape and texture.
• Too little seasoning: Acidity, salt, herbs and roasted spices balance the dish.

With the right variety, proper preparation and clear seasoning, legumes become a versatile basis for fast and slow cooked dishes.