Nutritional value
As explained last month, all pulses, whether fresh, frozen, tinned or dried, are highly nutritious and are worth using often.
Using beans
Tinned beans may be easiest to use: simply drain them and rinse under the tap. Try to buy those tinned in plain, unsalted water. However, dried beans are cheaper. Soak them in lots of water overnight, then drain, rinse, and cook in plenty of fresh water. Bring them slowly to the boil, and then simmer gently, uncovered, until soft. This could take from * 0 minutes to over an hour, depending on the age of the beans. Beans over a year old might be too hard to cook. Red kidney beans must be boiled fast for ten minutes before simmering in order to kill their inherent toxins. (Tinned ones are already boiled.)
* Simmer (dried, soaked) haricot beans in a little water and lots of tomatoes, onions, carrot, celery and thyme - it's luscious with sausages or lamb.
* Make a salad of tinned red beans, tomato, parsley, mayonnaise and creme fraiche.
* Toss cooked broad beans with bacon bits and bacon fat.
Using lentils Red lentils are quickest and don't need soaking. Check for any small pieces of grit, rinse well in a sieve and throw into plenty of fast boiling water.
Return to the boil, then simmer until you have a moist puree, stirring often to prevent sticking. Use as a base for soups or for added texture.
* Greek lentil soup: cook the lentils as above, season lightly with salt and pepper, then stir in plenty of sliced onions, fried slowly in olive oil until caramelised.
* English lentil soup: cook the lentils with sliced onion and carrot and, traditionally, a ham bone.
* Add lentils or beans to stews, soups, curries or pasta sauces.
