Beluga Lentils
Lens culinarisClinical Encyclopedia
Beluga Lentils provides 116 kcal, 9g of protein, 20.1g of carbohydrates, and 8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Beluga lentils are small, black legumes that resemble caviar and are rich in protein, fiber, and essential nutrients. They are known for their firm texture and ability to hold shape during cooking, making them a popular choice in salads and side dishes.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rinse thoroughly before cooking. Best cooked in water or broth until tender, approximately 20-25 minutes. Can be added to salads, soups, or served as a side dish.
Smart Selection & Storage
Choose lentils that are shiny and free from debris or discoloration. Avoid any that are broken or have an off smell.
Store in an airtight container in a cool, dry place. Cooked lentils can be refrigerated for up to a week.
Myths vs Realities
Healthy Recipes
Beluga Lentil Salad with Citrus Vinaigrette
A refreshing salad featuring nutty beluga lentils, vibrant vegetables, and a zesty citrus vinaigrette, perfect for a light lunch or dinner.
- 1 cup cooked beluga lentils
- 1 cup diced cucumber
- 1 cup halved cherry tomatoes
- 1/2 cup diced red onion
- 1/4 cup chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 tablespoon orange juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked beluga lentils, cucumber, cherry tomatoes, red onion, and parsley.
- 2. In a separate small bowl, whisk together olive oil, lemon juice, orange juice, salt, and pepper.
- 3. Pour the vinaigrette over the salad, toss gently, and serve chilled.
Spicy Beluga Lentil Soup
A hearty and spicy soup made with beluga lentils, vegetables, and aromatic spices, perfect for warming up on a chilly day.
- 1 cup beluga lentils
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 4 cups vegetable broth
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. In a large pot, sauté onion, carrots, and celery until softened, about 5 minutes.
- 2. Add garlic, cumin, and smoked paprika, cooking for another minute until fragrant.
- 3. Stir in beluga lentils and vegetable broth, bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils are tender. Season with salt and pepper, and garnish with fresh cilantro before serving.
Beluga Lentil and Quinoa Stuffed Peppers
Colorful bell peppers stuffed with a nutritious mix of beluga lentils, quinoa, and spices, baked to perfection for a wholesome meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked beluga lentils
- 1 cup cooked quinoa
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 cup diced tomatoes
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix together beluga lentils, quinoa, chili powder, cumin, diced tomatoes, salt, and pepper.
- 3. Stuff each bell pepper half with the lentil mixture, place in a baking dish, and top with cheese if desired. Bake for 25-30 minutes until peppers are tender.
Beluga Lentil Burgers
Delicious and protein-packed beluga lentil burgers, seasoned with herbs and spices, served on whole grain buns for a healthy twist on a classic.
- 1 cup cooked beluga lentils
- 1/2 cup breadcrumbs
- 1/4 cup diced onion
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1 egg (or flax egg for vegan)
- Salt and pepper to taste
- Whole grain burger buns
- 1. In a bowl, mash beluga lentils and mix with breadcrumbs, onion, garlic, oregano, smoked paprika, egg, salt, and pepper until well combined.
- 2. Form mixture into patties and cook on a skillet over medium heat for about 5-7 minutes on each side until golden brown.
- 3. Serve on whole grain buns with your favorite toppings.
Beluga Lentil Curry
A rich and flavorful beluga lentil curry simmered with coconut milk and spices, served over brown rice for a satisfying meal.
- 1 cup beluga lentils
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon ginger, grated
- 2 cups vegetable broth
- Salt to taste
- Fresh cilantro for garnish
- 1. In a pot, sauté onion and garlic until translucent, then add curry powder and ginger, cooking for another minute.
- 2. Stir in beluga lentils, coconut milk, and vegetable broth, bringing to a boil.
- 3. Reduce heat and simmer for 25-30 minutes until lentils are tender. Season with salt and garnish with cilantro before serving over brown rice.
Beluga Lentil and Spinach Stuffed Sweet Potatoes
Baked sweet potatoes stuffed with a savory mix of beluga lentils and spinach, topped with a drizzle of tahini for a nutritious meal.
- 2 large sweet potatoes
- 1 cup cooked beluga lentils
- 2 cups fresh spinach
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and bake sweet potatoes for 45-60 minutes until tender.
- 2. In a skillet, sauté spinach until wilted, then mix with beluga lentils, salt, and pepper.
- 3. Once sweet potatoes are cooked, slice them open and fill with the lentil-spinach mixture. Drizzle with tahini and lemon juice before serving.
Beluga Lentil Tacos
Healthy tacos filled with seasoned beluga lentils, fresh veggies, and avocado, wrapped in corn tortillas for a delightful meal.
- 1 cup cooked beluga lentils
- 1 teaspoon taco seasoning
- Corn tortillas
- 1 avocado, sliced
- 1 cup shredded lettuce
- 1/2 cup diced tomatoes
- Fresh lime for serving
- 1. In a skillet, heat cooked beluga lentils with taco seasoning until warmed through.
- 2. Warm corn tortillas in a separate pan or microwave.
- 3. Assemble tacos by adding lentils, avocado, lettuce, and tomatoes to each tortilla. Serve with lime wedges.
Beluga Lentil and Roasted Vegetable Bowl
A nourishing bowl featuring roasted seasonal vegetables, beluga lentils, and a tahini dressing, perfect for meal prep.
- 1 cup cooked beluga lentils
- 2 cups mixed vegetables (zucchini, bell peppers, carrots)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Water to thin dressing
- 1. Preheat the oven to 425°F (220°C) and toss vegetables with olive oil, salt, and pepper. Roast for 20-25 minutes until tender.
- 2. In a bowl, mix tahini, lemon juice, and water to create a dressing.
- 3. In serving bowls, layer roasted vegetables and beluga lentils, drizzling with tahini dressing before serving.
Beluga Lentil and Kale Stir-fry
A quick and nutritious stir-fry featuring beluga lentils and kale, tossed with garlic and ginger for a burst of flavor.
- 1 cup cooked beluga lentils
- 2 cups kale, chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Sesame seeds for garnish
- 1. In a large skillet, heat sesame oil and sauté garlic and ginger until fragrant.
- 2. Add kale and cook until wilted, then stir in cooked beluga lentils and soy sauce, cooking for another 2-3 minutes.
- 3. Serve hot, garnished with sesame seeds.
Beluga Lentil and Beet Salad
A vibrant salad combining earthy roasted beets, beluga lentils, and a balsamic vinaigrette, rich in nutrients and flavor.
- 1 cup cooked beluga lentils
- 2 medium beets, roasted and diced
- 2 cups arugula
- 1/4 cup feta cheese (optional)
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine beluga lentils, roasted beets, and arugula.
- 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the vinaigrette over the salad, toss gently, and top with feta cheese if desired.
Frequently Asked Questions (FAQ)
What are beluga lentils?
Beluga lentils are small, black legumes known for their caviar-like appearance and rich nutritional profile.
How do you cook beluga lentils?
Rinse them under cold water, then simmer in water or broth for about 20-25 minutes until tender.
Are beluga lentils gluten-free?
Yes, beluga lentils are naturally gluten-free, making them suitable for those with gluten intolerance.
What are the health benefits of beluga lentils?
They are high in protein, fiber, and essential nutrients, supporting digestive health and providing sustained energy.
Can you eat beluga lentils raw?
No, beluga lentils should be cooked to eliminate antinutrients that can interfere with digestion.
How should beluga lentils be stored?
Store uncooked lentils in a cool, dry place in an airtight container; cooked lentils can be refrigerated for up to a week.
What dishes can I make with beluga lentils?
They can be used in salads, soups, stews, or as a side dish, and pair well with various spices and vegetables.
Are beluga lentils high in carbohydrates?
They contain moderate carbohydrates, primarily from fiber, making them a healthy choice for balanced meals.