Legumes for Lent

I have friends and family who eat out almost every meal. I just can't do it - I enjoy cooking, but mostly I covet control of my food dollars and my nourishment. For most weeknight dinners and lunches, I rely on a well-stocked pantry. Fortunately, today's supermarkets offer such wide varieties of staples that it's simple to keep inspiring options on hand.

I  have two overflowing shelves devoted to whole grains, rices, lentils and dry beans. These relatively inexpensive building blocks generate dozens of highly nutritious opportunities full of lean protein and fiber. What's more, they can serve as a meatless meal, especially during Lent.

I love that barley and steel-cut oats fill the house with comforting aromas. In less than 20 minutes, I can cook organic freekeh (cracked roasted green wheat) or imported roasted buckwheat groats into pots of nutty flavor ready for a sprinkle of herbs and a dash of oil. Quinoa and bulgur prove even faster.

My stash of heirloom dried beans from Rancho Gordo (ranchogordo.com) practically begs to be cooked for weekday salads and Friday night bean dip.

New to my pantry: Farro, an ancient grain of the wheat family that's currently in vogue at many restaurants for its toothsome texture and versatile nutty flavor. I like Italian pearled farro (the outer husk has been removed) because it cooks to plump kernels in about 15 minutes.

On the weekends, I'll simmer long-cooking brown and wild rice, dried beans and wheat berries for weekday convenience. Most of the time, I simmer grains and beans in water, so I can use them for either sweet dishes (like hot breakfast cereal) or savory sides, mains, soups, stews. A pinch of salt in the cooking water always enhances the final flavor. For an easy, transportable salad, season 2 cups of warm cooked grains or beans (or a combination) with a couple of tablespoons of your favorite vinaigrette, then pile over salad greens.

In general, cooked beans and grains keep at least a week in the refrigerator; most freeze fine. To retain their toothsome texture, I drain the grains or beans and then lay them out on a baking sheet for rapid cooling. Once they're cool, I pack meal-size (or individual lunch-size portions) in containers with tightfitting lids. Try mixing a couple of different grains for great flavor and texture.

Canned beans save the day on many occasions. But when I take the time to cook dried beans, the flavor and textural differences prove astounding. All you need is a saucepan, water and 2 hours of largely unattended cooking to upgrade this inexpensive protein powerhouse. No need to soak beans; in fact, you'll retain color and flavor if you skip soaking.

Here's my favorite basic cooked beans method: Put 2 cups dried (rinsed) beans in a large saucepan. Add 2 quarts water and 2 tablespoons olive oil (or bacon fat if you dare). Cook over low heat, stirring often, until beans are nearly tender to the bite, about 1 1/2 hours. Stir in 1 teaspoon salt, and simmer until fully tender, another 10 to 20 minutes. Cool.

Take a cue from all those quick-service restaurants and turn your grains and beans into main-course 'bowls.” I love to eat this way - a luscious, warm mound of goodness with tidbits of flavor, texture and deliciousness added. I have included two bowls - one inspired by tacos and based on black beans and black rice. The other pairs farro with sausage and broccoli raab. Either can be adapted for Lent or other vegetarian meals, as the meat is not essential to their success.

View these recipes as starting points - change the grain, change the veg, add cheese, omit the chicken.