A small handful of edamame stretches into dinner when tossed with pasta, garlic, and a pinch of chili. The beans add body and a clean taste to what would otherwise be just oil and heat. This is weeknight cooking at its most forgiving.

Serves 2. 20 minutes, 15 at the stove.

About 720 calories a serving, 24 g protein, 97 g carbohydrate, 27 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

1. Bring a large pot of salted water to a boil and add 8 oz pasta; cook until one minute short of tender, about 9 minutes depending on shape.10 min
2. While pasta cooks, mince 3 garlic cloves and warm 3 tablespoons oil in a skillet over medium heat until the garlic is golden, about 2 minutes.2 min
3. Add the small handful of edamame halves to the skillet with 1/4 teaspoon chili powder and a pinch of salt; warm through, stirring, for 1 minute.1 min
4. Scoop 1 cup pasta water from the pot, then drain the pasta and add it to the skillet; toss over heat until the sauce coats each strand, adding splashes of pasta water if it seems dry, about 2 minutes.2 min
5. Taste and season with salt and pepper; serve hot in bowls.

Note Swap the chili powder for red pepper flakes if you have them and like the texture. Leftovers keep, chilled, for two days; toss with a touch more oil when reheating. Serve with a wedge of lemon to brighten each bite, or grate parmesan over the top.

Frozen edamame becomes the heart of a bowl: you warm it gently with ginger, garlic, and soy, then top with a fried egg and rice. It's fast, uses what's in the freezer, and leaves you fed.

Serves 2. 25 minutes, 15 at the stove.

About 900 calories a serving, 30 g protein, 122 g carbohydrate, 32 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

1. Set rice to cook if starting from raw, or reheat leftover rice in a covered pot over low heat. While rice cooks, mince 2 cloves of garlic and 1 inch of ginger.15 min
2. Warm 2 tablespoons of oil in a large skillet over medium heat, then add the minced garlic and ginger; cook for 1 minute, stirring, until fragrant. Add about 2 cups of frozen edamame and 2 tablespoons of soy sauce, then stir to coat. Cook for 5 minutes, stirring once or twice, until the edamame is warmed through and the liquid glazes the beans.5 min
3. Push the edamame to the sides of the skillet and add 1 tablespoon of oil to the center. Crack 2 eggs into the empty space and cook over medium heat until the whites set but the yolks stay soft, about 3 to 4 minutes, tilting the pan now and then to cook the whites evenly.4 min
4. Divide the rice between two bowls, top each with half the edamame and the cooking liquid, then set one fried egg on each. Season with salt and pepper at the table.

Note Swap soy sauce for tamari if needed. Leftovers keep in the fridge for two days in a covered container; reheat the edamame and rice together, then top with a fresh fried egg. Serve with sriracha or hot sauce on the side, or stir in scallions if you have them.

Blended edamame makes a fast, silky sauce that clings to pasta without cream. You get the whole cup used in one bowl, with the nutty flavour front and centre tonight.

Serves 2. 20 minutes, 15 at the stove.

About 820 calories a serving, 31 g protein, 99 g carbohydrate, 34 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

1. Bring a pot of salted water to a boil and drop in 8 oz pasta. While it cooks, mince 3 cloves garlic and warm 3 tablespoons oil in a large skillet over medium heat until the garlic is golden, about two minutes.10 min
2. Put 1 cup edamame into a blender with 1/2 cup of the pasta water, the juice of half a lemon, a pinch of salt, and a grind of pepper. Blend smooth, then pour into the skillet off heat. Stir to combine.
3. When the pasta is al dente, drain it and add to the skillet with the sauce. Toss over low heat until coated, about a minute, adding more pasta water if the sauce tightens. Taste and adjust salt and pepper.
4. Divide between two bowls and grate 2 oz Parmesan over each. Grind black pepper on top and serve at once.

Note Swap the edamame for 1 cup cooked chickpeas if you prefer earthier flavour. Leftovers keep two days covered in the fridge and reheat gently with a splash of water. Serve with a sharp green salad and crusty bread to stretch.