Soya beans

Soak them in plenty of cold water overnight, then drain and simmer in fresh water until tender, usually for 1–2 hours. Salt the cooking water near the end, as it can slow softening.

Don’t eat dried soya beans raw or merely soaked: they contain lectins that are reduced by thorough cooking. Boil them until fully tender; frozen edamame should also be cooked according to the packet instructions.

Cool cooked beans promptly, then keep them covered in the fridge and use within 3–4 days. Freeze portions in an airtight container if you want to keep them longer.

Toss cooked beans into grain salads, vegetable soups or stews, or serve them with rice, spring onions and a soy-based dressing. Young green soya beans, usually called edamame, are often served in their pods with a little salt.

Use butter beans or cannellini beans for a similarly substantial whole bean, adding them near the end if already cooked. Their texture is softer, and they won’t bring the same distinctive, slightly nutty flavour.

White beans contain 7.8 g of protein per 100 g, compared with 11 g in soya beans. Soya beans also have more fat, which gives them a richer taste.

A 100 g serving contains 6.5 g of fibre, making soya beans a useful addition to meals built around vegetables and grains.