In Ogliastra, on the mountainous east side of Sardinia, a pot like this sat on the stove through the colder months. Beans, chickpeas and lentils, a few vegetables, whatever greens the season gave you, and olive oil poured on raw at the end. No stock cube, no meat needed. It is one of the simplest dishes in our recipe collection, and one of the most satisfying.

The recipe (serves 4)

Ingredients

• 100g dried beans (borlotti or cannellini)
• 100g dried chickpeas
• 100g lentils
• 1 potato, 1 carrot, 1 celery stick
• A few leaves of cabbage or chard
• 4 tbsp extra virgin olive oil
• Salt, to taste

Method

1. Soak the beans and chickpeas in cold water for 12 hours. Drain, cover with fresh water and simmer for about an hour, until almost tender.
2. In a large pot, gently fry the chopped celery and carrot in half the oil. Add the diced potato.
3. Add the beans and chickpeas with their cooking water, the lentils and the torn greens.
4. Cook for 25 to 30 minutes, until the lentils are soft. Season at the end, lightly.
5. Serve with the rest of the oil poured on raw.

Short on time? The quick version with tins

1 carrot, 1 celery stick, 1 potato, a 400g tin of borlotti beans, a 400g tin of chickpeas, 80g red lentils, a few leaves of savoy cabbage or chard, 3 tbsp extra virgin olive oil, black pepper.

1. Soften the chopped carrot and celery in 2 tbsp of the oil.
2. Add the diced potato, the lentils and 1.2 litres of water. Simmer for 15 minutes.
3. Add the drained, rinsed beans and chickpeas and the shredded greens. Simmer 10 minutes more.
4. Taste, season lightly and finish with the rest of the oil.

Everything is in any UK supermarket. Choose tins and jars with just water and a little salt on the label, and give the pulses a rinse.

Why it works

Three kinds of pulses in one bowl, plus seasonal greens. The NHS describes pulses as naturally very low in fat and high in fibre, protein, vitamins and minerals, and 80g of beans or pulses counts as one of your 5 A Day. In autumn and winter, cabbage and chard are at their best and cheapest.

It also keeps well. Make the whole pot on Sunday and it is lunch for days, and it tastes better on the second day.

Sources

• NHS: Eating a balanced diet
• NHS: 5 A Day, what counts?

General information, not medical advice.