Many of us forget that eating grains and pulses is just as important as our daily fruit and veg. Here's how to get more into your diet

If your repertoire of bean dishes extends to opening a can from the famous 57 varieties range, then this article is for you.

Beans, for the uninitiated, means 'pulse' and not just Heinz. Pulses, which are also known as legumes, include dried peas (chick peas, yellow and green split peas), beans (red kidney, black eye, mung, aduki, pinto and haricot), and lentils (these come in a variety of colours such as yellow, brown and green).

Unfortunately, the humble pulse has always had a bad press. As well as being seen as complicated to prepare and cook, many people shy away from it because of the fear of public embarrassment.

So, is wind the only attribute that the pulses possess? Of course not. In terms of nutrition, pulses make a great alternative to meat because they are rich in protein as well as being an excellent source of soluble fibre, which can help to lower blood cholesterol.

Pound for pound, pulses provide more energy and B vitamins than vegetables. Sprouted dried beans such as mung, soya, chickpeas and lentils, are excellent sources of vitamin C, and are great, eaten raw in a salad or stir-fried.

Although pulses are a good source of protein, they don't actually constitute a complete protein on their own, so they need to be combined with grains or cereals.

By combining pulses with cereal grains in dishes such as rice and peas, red beans and rice, bean soup with bread, and baked potato with baked beans, legumes become first class proteins, providing the body with indispensable amino acids.

If you want to include more grains and pulses in your diet, try the easy-to-make recipes on the following pages.

(All recipes serve 4.)

Vegetable cassoulet
1 can cannellini beans, drained
1 celery stalk, chopped
3 large carrots, chopped
2 tsp dried herbs, such as rosemary, thyme, sage
1 bay leaf
1 tbsp oil
2 medium onions, chopped
4 garlic cloves, crushed
1 fennel bulb, chopped
1 medium aubergine, sliced
150g mushrooms, chopped
6 tomatoes, chopped
3 tbsp tomato puree
1 glass white wine
¼ pint vegetable stock
125g red lentils
5 tbsp chopped parsley
175g Parmesan cheese
175g breadcrumbs

Brown the onions, garlic and fennel in oil, add the mushrooms, aubergines, tomatoes, tomato puree, mixed herbs, white wine and vegetable stock, and cook for about 10 minutes. Add the lentils and cannellini beans and simmer for about 10 minutes. Transfer the whole lot into a casserole dish, sprinkle with the breadcrumbs and Parmesan cheese and bake for about 30-40 minutes on a moderate heat.

Spicy beans flavoured with rum
1 can navy or haricot beans
2 medium onions, chopped
1 tbsp vegetable oil
2 garlic cloves, crushed
1 tsp dried dill
4 tbsp Dijon mustard
4 tbsp molasses
2 tbsp lemon juice
½ pint water
1 can chopped tomatoes
2 tbsp tomato puree
1 large carrot, diced
3 celery stalks, chopped finely
1 green pepper, chopped
5 tbsp rum
4 tbsp sour cream
Salt and pepper

Soften the onions and garlic in a little oil, add the water, tomatoes, tomato puree, molasses, dill, mustard, rum and lemon juice. Simmer for about 10 minutes. Add the beans and vegetables and cover and simmer for about 45 minutes. Spoon some sour cream over the top, when ready. You are ready to serve. Dish up with a leafy salad and some fresh bread.

Red kidney bean and corn salad
1 can red kidney beans
1 green pepper, chopped
1 red pepper, chopped
6 plum tomatoes, chopped
1 red onion, sliced
A handful of chopped fresh coriander
1 large can of sweet corn or 2-3 fresh cobs
2 tsp cumin seeds, toasted and crushed
2 tbsp white wine vinegar
1 tbsp olive oil
2 tbsp lime juice
1 red chilli, chopped (optional)
Salt and pepper

Mix the red and green peppers, onion, tomatoes, corn and red kidney beans in a bowl. Mix the cumin, olive oil, lime juice, vinegar, chilli, salt and pepper, pour it over the top and toss. Leave for about one hour before serving.

Mexican inspired bean casserole
1 can pinto beans
125g cream cheese
1 pot natural yoghurt
175g grated cheddar
1 tbsp oil
2 onions, chopped
2 garlic cloves, crushed
½ tsp ground cumin
2 tsp cayenne pepper
1 medium courgette, chopped
2 large tomatoes, chopped
A handful chopped parsley
Salt and pepper

Brown the onions and garlic in oil. Add the cumin, cayenne pepper, courgette and tomatoes. Cook for about 10 minutes then mix in the pinto beans and yoghurt.

When you're ready to serve, mix in the cream cheese and cheddar cheese, sprinkle with parsley. Serve with floured tortillas.

Garlic chickpeas 1 can chickpeas
1 tbsp oil
3 cloves garlic, crushed
4 sprigs thyme
1 tsp red pepper flakes
Salt and pepper
Drain the beans, drizzle with a little oil, sprinkle the thyme, garlic and red pepper flakes on top then roast in a hot oven for 10-15 minutes.

* If you're not used to eating legumes, increase your intake gradually, from one meal a week to two or three meals.

Remember to follow the packet instructions for preparing pulses carefully. Most need soaking and pre-boiling before being simmered and added to casseroles, soups, curries or salads. Canned varieties are great if you're in a hurry.