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Italian lentils and millet: Combine the lentils and millet with canned tomatoes, rosemary, and oregano.

Mexican lentils and millet: Mix the millet with a scoop of salsa, toss the lentils with cilantro and lime juice, and dice up some avocado for the top.

Last, but not least, beans and whole grains offer superior nutrition, with protein, complex carbohydrates, minerals, and fiber.

The following recipes are instant classics because they’re easy to make, delicious, and come in handy for lunch the next day. Stocked with veggies, these hearty bean dishes can be served alone or with a simple side salad. You can use these dishes to warm your bones in the winter or give you the energy you need for big days in the active summer months.

Southern Style Red Beans and Rice

Rich and savory, this one-pot meal sticks to your ribs and offers the flavors of a traditional meat dish. The beans and rice offer protein and complex carbohydrates while soaking up the spices. Not only is this a simple meal to prepare, but this hearty dish also freezes well to save you time in the future. Simply eat dinner tonight, and then freeze individual portions for later use in glass jars from pickles, jams, or nut butters.

Soaking time for beans: At least 8 hours or overnight

Soaking time for rice: 1 hour

Preparation/cooking time: 2 hours

Yield: 10 servings

2 cups dried red beans, sorted, rinsed, and drained

6 cups water or low-sodium vegetable stock

2 bay leaves

1/4 cup extra-virgin olive oil

1 large red onion, diced

2 celery ribs, diced

1 carrot, diced

5 cloves garlic, sliced

1 teaspoon naturally brewed soy sauce (tamari, shoyu, or Bragg’s Liquid Aminos)

2 roasted red bell peppers, diced

1 1/2 cups brown rice, rinsed and drained

1/4 teaspoon cayenne powder

1/4 teaspoon red pepper flakes

2 teaspoons salt

1 teaspoon black pepper

1 teaspoon hot sauce

1 recipe Tofu Sour Cream (see Chapter 13)

1 Place the beans in a large bowl and add enough water to cover them by 2 inches. Let the beans soak overnight or for at least 8 hours.

2 Drain and rinse the soaked beans and add to a large heavy pot with the 6 cups of water or stock and the bay leaves. Bring to a boil, lower heat to a simmer, and continue to cook partially covered.

3 While the beans are cooking, heat a cast-iron skillet or other large, heavy skillet over medium heat and add the oil. Sauté the onion, celery, carrot, and garlic with the soy sauce until the vegetables begin to soften, about 5 minutes. Add the roasted bell peppers, cayenne, and red pepper flakes to the onion mixture, stir, and cook for another 5 minutes.

4 Add the onion mixture to the cooking beans. Bring the beans back up to a boil, reduce to a simmer, and cover. Cook for 1 hour, or until beans are soft. While the beans are cooking, soak the rice in water for 1 hour and then drain.

5 Add the salt, pepper, hot sauce, and drained brown rice to the beans. Add another 1 to 2 cups of water or stock to ensure that you have enough cooking liquid.

6 Bring the whole pot back to a boil, reduce to a simmer, and cook, covered, for another 45 minutes. Check the pot a few times to ensure you have enough cooking liquid. Add more water or stock as necessary until the rice is cooked through. Serve hot with Tofu Sour Cream.

Per serving: Calories 278 (From Fat 58); Fat 6g (Saturated 1g); Cholesterol 0mg; Sodium 521mg; Carbohydrate 45g; Dietary Fiber 10g; Protein 11g.

Beanie Broccoli over Polenta

My 2-year-old son was the first to test this dish. He loves it, and so as a mom, I’m thrilled! After all, what could be better than to feed your family something that’s filling, simple, and versatile? The dish can be modified in a number of ways. Try using a variety of beans, greens, and whole grains to mix it up.

Preparation/cooking time: 45 minutes

Yield: 6 to 8 servings

4 tablespoons extra-virgin olive oil, divided

5 cups filtered water

1 teaspoon salt, divided

1 cup organic yellow corn grits

1/2 cup diced red onion

2 cloves garlic, minced

1