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The Punjabi chickpea curry that earns its place in every weeknight rotation: deeply spiced, made almost entirely from the store cupboard, and better on day two.

Smoky roasted sweet potato, spiced black beans, and enough lime to wake it all up. The roasting tray does most of the work.

A cheap, batch-friendly workhorse: mixed peppers cooked down until silky with sweet onions and tomato, then folded through chickpeas and finished with red wine vinegar and parsley.

A revithada-style chickpea stew: soft, warming and quietly spiced with cumin and smoked paprika. Ready in half an hour and lovely spooned over rice.

A crunchy swap for chips: chickpeas dried hard, roasted until deep golden, then tossed hot with smoked paprika, cumin and garlic powder. Protein and fiber for very few calories.

Fakes, the Greek lentil soup that's the gentlest way back to solid food. Brown lentils simmered soft with tomato, oregano and bay, then lifted at the end with a slug of red wine vinegar and good olive oil.

A silky, gently spiced stew where peanut butter melts into tomato and stock to make something deeply savory. Sweet potato and chickpeas make it a full meal in one pot.

Chickpea flour whisked into a spiced onion base until it becomes a thick, smoky, deeply savory stew. One of the fastest genuinely great things you can cook from a cupboard.

Soft yellow lentils finished with a tadka: whole spices bloomed in hot oil and poured over at the last second, so it hits the surface and sizzles.

Chickpeas, tahini, garlic and lemon blended smooth, loosened with aquafaba (the liquid from the chickpea can) so it stays creamy without extra fat. Served with carrot, cucumber and pepper sticks.

Smoky, garlicky and thick enough to stand a spoon in. Cheap store-cupboard beans turned into something that tastes like it simmered all day.

Frozen edamame pods boiled for five minutes and tossed with flaky salt, chili flakes and a little toasted sesame oil. One of the highest-protein snacks you can make from a freezer bag.

Red lentils collapsing into coconut milk with Caribbean curry powder, thyme and sweet potato. Ready in half an hour and thick enough to eat with a fork.

Firm green lentils dressed while warm in a sharp Dijon vinaigrette, with plenty of shallot, herbs and walnuts. Good hot, better after an hour, excellent from the fridge.

Raw almonds roasted low until fragrant, then tossed warm with smoked paprika, cumin and a pinch of cayenne. Filling and full of healthy fats. Portion them out.

Curry powder bloomed in oil until it perfumes the whole kitchen, then chickpeas and potato simmered in coconut until soft and golden. Warming, cheap and quietly fiery.

Green curry paste fried in thick coconut cream until it splits and turns fragrant, then loosened into a fresh, hot, herby curry with eggplant, beans and tofu.

No cooking, one bowl, fifteen minutes. Chickpeas, cucumber, tomato and kalamata olives tossed in a sharp lemon and red wine vinegar dressing, with plenty of parsley and mint. Holds its own as a light lunch or shrinks to a side.

Lentils and rice cooked together under a heap of deeply caramelized onions, warmed with cumin, coriander and a whisper of cinnamon. The most filling plate in the set: the lentils make it stick with you far longer than rice alone.

Chickpeas and sweet potato in a warmly spiced tomato sauce, with dried apricots melting into it for a sweetness that plays against the cumin and cinnamon.

The Ethiopian red lentil stew. Almost nothing in it, and yet the berbere and a genuinely long onion cook do all the heavy lifting.

Cool rice noodles under a pile of herbs, raw vegetables and crisp tofu, with a sharp lime-and-chili dressing poured over just before eating. A hot-weather dinner that never feels heavy.

A fragrant, coconut-rich curry that comes together in the time it takes to cook rice. Sweet, salty, sour and hot, all balanced in one pan.

A smooth, golden lentil soup finished with paprika butter and a hard squeeze of lemon. Cheap, fast, and one of the most comforting bowls there is.

A hearty one-skillet breakfast: sweet potato diced small and browned until tender, then folded through smoky paprika, cumin and black beans. High-fiber, high-protein, and it holds you well into the afternoon.

A thick, gently spiced lentil stew softened with squash-sweet carrot and finished with a hard squeeze of lime. Everyday Peruvian home cooking: cheap, filling and quietly excellent.

Giant white beans baked slowly in a sweet tomato sauce with dill and plenty of olive oil, until the top catches and the beans turn to cream. Greek taverna cooking at its simplest.

Thin, lacy gram-flour pancakes studded with onion, tomato, chili and cilantro. High-protein, naturally gluten-free, and on the plate in twenty-five minutes.

Tortillas toasted flat until they snap, spread with warm cumin-spiked black beans and topped with avocado, red onion and lime. Fifteen minutes, mostly from the cupboard.

The North Indian kidney bean curry that's built for batch cooking: onions taken deep golden, tomatoes cooked until the oil separates, and a few beans mashed against the pan for a thick, creamy gravy without a drop of cream.

A silky, deep green spinach curry with cubes of golden pan-fried tofu folded through it. All the comfort of palak paneer with none of the dairy.

Tortillas crisped in a pan and then folded through warm salsa verde just long enough to soften at the edges without collapsing. Topped with black beans, avocado, onion and lime.