Pulses

In this article

Soya beans Lentils Kidney beans

Chickpeas Borlotti beans

Black-eyed beans Pinto beans

Dried pulses store well for long periods if kept in a dry, airtight container away from the light, but it's best to eat them as soon as possible, as they toughen on storage and take longer to cook.

Allow about 55g (2oz) dried weight per person - once soaked and cooked they will at least double in weight. Most dried pulses need soaking for several hours before they can be cooked - exceptions are all lentils, green and yellow split peas, blackeye and mung beans. Soaking times vary from four to 12 hours (see below), but it's usually most convenient to soak pulses overnight. Always discard the soaking water, then rinse and cook in fresh water without any salt, which toughens the skins and makes for longer cooking. When bought canned, they're already cooked and only need draining before heating.

Most whole pulses (except for kidney beans) can be sprouted, which increases their nutritional value.

Soya beans are protein-packed and full of iron and calcium. The dried beans take a long time to soak - at least 12 hours - so you might find the canned beans an easier option! Fairly bland in taste, they need a dish with plenty of distinctive flavours. Try cooking them alongside tomatoes, garlic or curry spices. They can be puréed and added to soups and casseroles, but they're most often eaten in the form of soya-based products, such as soya milk, tofu, TVP, soya sauce and miso (fermented soya bean paste).

Varying in size and colour, lentils can form a nutritious basis for a meal. Larger brown or green lentils retain their shape during cooking and are particularly good in soups. Red and yellow lentils cook down well, can be puréed and are used a great deal in Indian cooking, such as in a spicy dhal. Tiny green Puy lentils have a distinctive flavour and also keep their shape and colour when cooked. They're delicious cooked simply and drizzled with olive oil.

Normally dark red-brown, this kidney-shaped bean holds its shape and colour and is therefore great in mixed bean salads and stews, including the traditional chilli con carne. Dried kidney beans need to be cooked carefully. Soak for at least eight hours. After soaking, drain and rinse them, discarding the soaking water. Put them into a pan with cold water to cover and bring to the boil. The beans must be boiled for ten minutes to destroy toxins. After this, simmer until cooked (approximately 45 to 60 minutes). The beans should have an even creamy texture throughout - if the centre is still hard and white, they require longer cooking. Kidney beans mustn't be sprouted.

Shaped like hazelnuts, and with a tasty nutty flavour when cooked, chickpeas are used all over the world in dishes such as the Indian kabli chana or Spanish caldo Gallego. Chickpeas are a key ingredient of hummus - a traditional Greek dip of cooked chickpeas, tahini, oil and garlic. They can be bought and soaked from dried, but canned chickpeas do just as well for most recipes.

Borlotti are Italian beans with a mild bittersweet flavour. They're used in regional stews and often mixed with rice, and are particularly good in soups such as minestrone and pasta e fagioli.

Small and creamy-flavoured, with a black 'scar' where they are joined to the pod. Used a lot in American and African cooking and are the essential ingredient in a traditional southern-style dish 'Hoppin' John' - a mixture of black-eyed beans, bacon and white rice which is traditionally eaten on New Year's Day.

The original ingredient of Mexican refried beans, this orange-pink bean with rust-coloured specks grows freely across Latin America and throughout the Amercian south-west. The bean is creamy-white in colour with a fluffy texture when cooked, and is good in soups, salads and rich stews.