BACK TO BASICS

These beans, peas and grains – collectively called pulses – are some of the most nutritious foods we can eat

BURGHUL

Best-known from the refreshing Middle Eastern salad tabbouleh, burghul is hulled, steamed or par-boiled and dried cracked wheat ground to various degrees of fineness. Before use, it is soaked briefly in water to soften and swell the grains, then squeezed dry. y.

ADZUKI BEANS

Small russet beans with a cream stripe. Thin-skinned and sweetish, they are used in Japan in a paste for desserts and cakes, and are also good in stews and for sprouting. .

BROAD BEANS

Also called fava beans, these large, mealy-textured beans come fresh or dried. Used with chickpeas for falafel. Ful medames (aka Egyptian brown beans) are a small, nutty-flavoured variety.

SPLIT PEAS

They come in yellow and green varieties, both with a sweet, strong, pea flavour. Best known for pea and ham soup and for traditional pease pudding (mashed with butter, mint, parsley y and eggs, then steamed) to serve with corned beef.

COUSCOUS

The staple cereal of North Africa, made from fine semolina. It is steamed over the pot in which the meat and vegetables are cooking, or, for sweet couscous, over water, then mixed with sugar, nuts uts and fruits.

BLACK-EYED BEANS

Also called black-eyed peas or cow peas, these mildflavoured and thin-skinned beans cook faster than most other beans. Often served in the US south with pork and cornbread.

CANNELLINI BEANS

Small, white, Italian members of the haricot bean family. Used in minestrone and other soups, and in Tuscan dishes such as beans baked with pancetta and garlic or chilled beans with tuna.

PUY LENTILS

From the Le Puy district in France, these tiny, dark grey-green lentils are delicious but expensive. Local versions are available, sold under the name of green or bondi lentils.