Black, borlotti, flageolet, haricot, broad, lima, fava, kidney, pinto, white, lentils (orange, green and yellow), split peas (green and yellow), chickpeas and soybean products (tofu, tempeh and miso)…all different types of pulses and legumes…the same name for the dried seeds of different varieties of peas and beans. They have been a staple for thousands of years – they were even found beside the graves in the pyramids where they were meant as food for the pharaohs in the afterlife. It’s easy to see why they have stood the test of time: they’re cheap, earthy and popular.

Beans are an excellent source of roughage and vegetarian protein. They also contain phytoestrogens; these plant oestrogens work in a very special way. They seem to have a balancing effect on hormones, they increase oestrogen levels when they are low and lower them when they are high. This could explain why soya bean products can reduce hot flushes for women going through the menopause (thought to be from oestrogen deficiency), and reduce the incidence of breast cancer (often due to an excess of oestrogen). They are beneficial foods to eat for any female hormone related condition e.g. fibroids, endometriosis, or lumpy and tender breasts. Along with their many other medicinal benefits they also help normalise cholesterol levels.

However, beans are notorious for their gas producing effects. They contain substances that are difficult for us to digest. For example, beans, grains and seeds hold their nutrients with phytic acid. There are ways to reduce their gas producing effects, such as putting a pinch or two of bicarbonate of soda or ginger in the water whilst cooking the beans. Or, adding a small strip of kombu, a type of seaweed, into the cooking water. If you rarely eat beans they will be harder to digest, as we only produce digestive enzymes for foods we commonly eat. Start by eating a tablespoon or two of beans each day. Your body should start producing the enzymes necessary for their digestion as you add them into your diet.

Pulses should be rinsed and soaked before cooking to reduce their cooking time and to reduce their gas producing effects. Soaking (or sprouting) the beans also releases the nutrients from the phytic acid so that they are more absorbable. Soaking more or less doubles their size. If any pulses float to the surface when soaking throw them away as they are not good. Before cooking soak the beans for 4-12 hours, then drain off the water. Replace with new water and simmer until soft (this can take anywhere from 1-4 hours depending on the type of bean and how fresh the bean is. Using a pressure cooker shortens this time tremendously). Do not put any salt in the cooking water as this will prevent the beans from softening well. The bean is cooked when you can put the bean in your mouth and crush it with your tongue against the roof of your mouth. It is really important that red kidney beans are boiled vigorously for 10 minutes after soaking, at the beginning of their cooking time, in order to destroy toxins. Lentils don’t need to be soaked as their cooking time is quite fast. If you don’t have time to soak beans, put them in cold water and bring them to the boil as slowly as possible but they will take longer to cook. Alternatively pre-cooked tinned beans can be found in most supermarkets. It’s a good idea to cook twice the amount of beans that you need and freeze what is unneeded. The water that they cooked in is ideal for stocks and stews. Beans are great added to soups, salads and casseroles. They are also wonderful for absorbing strong meaty flavours or spicy sauces.