Black Beluga Lentils
Lens culinarisClinical Encyclopedia
Black Beluga Lentils provides 116 kcal, 9g of protein, 20.1g of carbohydrates, and 7.9g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Black Beluga lentils are small, shiny, and black legumes that resemble caviar. They are rich in protein, fiber, and essential nutrients, making them a nutritious addition to various dishes.
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 lentils thoroughly before cooking. Boil in water for 20-25 minutes until tender. They can be added to salads, soups, or served as a side dish.
Smart Selection & Storage
Choose lentils that are uniform in color and free from debris or damage.
Store in a cool, dry place in an airtight container to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Compounds that provide antioxidant effects and may reduce inflammation.
"Black Beluga lentils are named for their resemblance to caviar and are often used in gourmet dishes."
Myths vs Realities
Healthy Recipes
Black Beluga Lentil Salad with Citrus Vinaigrette
A refreshing salad combining the earthy flavors of black beluga lentils with vibrant citrus and crunchy vegetables, perfect for a light lunch or dinner.
- 1 cup cooked black beluga lentils
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 tablespoon orange juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked lentils, cherry tomatoes, cucumber, red onion, and parsley.
- 2. In a separate small bowl, whisk together the olive oil, lemon juice, orange juice, salt, and pepper.
- 3. Pour the vinaigrette over the salad, toss gently, and serve chilled.
Spicy Black Beluga Lentil Soup
A hearty and warming soup featuring black beluga lentils, spices, and vegetables, perfect for a cozy evening.
- 1 cup black beluga lentils
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 4 cups vegetable broth
- Salt and pepper to taste
- 1. In a large pot, sauté the onion, carrots, and celery until softened.
- 2. Add the garlic, cumin, and smoked paprika, cooking for another minute until fragrant.
- 3. Stir in the lentils and vegetable broth, bring to a boil, then reduce heat and simmer for 30 minutes until lentils are tender.
Black Beluga Lentil and Quinoa Bowl
A nutritious bowl packed with protein-rich black beluga lentils, quinoa, and roasted vegetables, drizzled with tahini dressing.
- 1 cup cooked black beluga lentils
- 1 cup cooked quinoa
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 cup broccoli florets
- 2 tablespoons olive oil
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Toss the zucchini, bell pepper, and broccoli with olive oil, salt, and pepper, then roast for 20 minutes.
- 2. In a bowl, combine the cooked lentils and quinoa, mixing well.
- 3. Top the lentil-quinoa mixture with roasted vegetables and drizzle with tahini dressing made by whisking tahini and lemon juice together.
Black Beluga Lentil Tacos
Delicious and nutritious tacos filled with spiced black beluga lentils, topped with fresh avocado and salsa for a healthy twist.
- 1 cup cooked black beluga lentils
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 8 corn tortillas
- 1 avocado, sliced
- 1/2 cup salsa
- Fresh cilantro for garnish
- 1. In a skillet, heat the cooked lentils with chili powder and cumin until warmed through.
- 2. Warm the corn tortillas in a separate pan or microwave.
- 3. Assemble the tacos by filling each tortilla with the lentil mixture, topping with avocado slices and salsa, and garnishing with cilantro.
Black Beluga Lentil and Sweet Potato Cakes
Crispy and flavorful cakes made with black beluga lentils and sweet potatoes, served with a tangy yogurt dip.
- 1 cup cooked black beluga lentils
- 1 cup mashed sweet potato
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1/2 cup Greek yogurt
- 1 tablespoon dill
- 1. In a bowl, mix the lentils, mashed sweet potato, breadcrumbs, egg, garlic powder, salt, and pepper until well combined.
- 2. Form the mixture into patties and cook in a skillet over medium heat until golden brown on both sides.
- 3. Serve with a dip made by mixing Greek yogurt and dill together.
Mediterranean Black Beluga Lentil Bowl
A vibrant bowl filled with black beluga lentils, roasted vegetables, olives, and feta cheese, drizzled with a lemon-oregano dressing.
- 1 cup cooked black beluga lentils
- 1 cup mixed roasted vegetables (eggplant, zucchini, bell pepper)
- 1/4 cup olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1. In a bowl, layer the cooked lentils, roasted vegetables, olives, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- 3. Drizzle the dressing over the bowl and serve immediately.
Black Beluga Lentil Stir-Fry
A quick and healthy stir-fry featuring black beluga lentils, colorful vegetables, and a savory soy sauce glaze.
- 1 cup cooked black beluga lentils
- 1 bell pepper, sliced
- 1 cup snap peas
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Sesame seeds for garnish
- 1. In a large skillet, heat sesame oil over medium-high heat and add the bell pepper, snap peas, and carrot, stir-frying for 3-4 minutes.
- 2. Add the cooked lentils, soy sauce, and ginger, stirring until heated through.
- 3. Serve hot, garnished with sesame seeds.
Black Beluga Lentil and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of black beluga lentils, spinach, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked black beluga lentils
- 2 cups fresh spinach, chopped
- 1 teaspoon Italian seasoning
- 1/2 cup marinara sauce
- 1/2 cup shredded mozzarella cheese
- 1. Preheat the oven to 375°F (190°C). In a bowl, mix the lentils, spinach, Italian seasoning, and marinara sauce.
- 2. Stuff each bell pepper half with the lentil mixture and place in a baking dish.
- 3. Top with mozzarella cheese and bake for 25-30 minutes until the peppers are tender.
Black Beluga Lentil and Kale Salad
A nutrient-dense salad featuring black beluga lentils, kale, and a zesty lemon-tahini dressing, perfect for a filling meal.
- 1 cup cooked black beluga lentils
- 2 cups kale, chopped
- 1/4 cup red cabbage, shredded
- 1/4 cup carrots, shredded
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, massage the chopped kale with a pinch of salt until softened.
- 2. Add the cooked lentils, red cabbage, and carrots to the kale.
- 3. In a small bowl, whisk together tahini, lemon juice, salt, and pepper, then drizzle over the salad and toss to combine.
Black Beluga Lentil Curry
A flavorful and aromatic curry made with black beluga lentils, coconut milk, and spices, served with brown rice.
- 1 cup cooked black beluga lentils
- 1 can coconut milk
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tablespoon curry powder
- 1 teaspoon turmeric
- 2 cups spinach
- Salt to taste
- 1. In a pot, sauté the onion and garlic until translucent.
- 2. Add the curry powder and turmeric, cooking for another minute before adding the coconut milk and lentils.
- 3. Simmer for 15 minutes, then stir in the spinach until wilted, and serve with brown rice.
Frequently Asked Questions (FAQ)
Are Black Beluga lentils gluten-free?
Yes, Black Beluga lentils are naturally gluten-free.
How do I cook Black Beluga lentils?
Rinse and boil in water for 20-25 minutes until tender.
What are the health benefits of Black Beluga lentils?
They are high in protein, fiber, and antioxidants, supporting digestive health and reducing chronic disease risk.
Can I eat Black Beluga lentils raw?
No, they should be cooked before consumption.
How should I store cooked Black Beluga lentils?
Store in an airtight container in the refrigerator for up to 5 days.
Do Black Beluga lentils need to be soaked before cooking?
No, they do not require soaking.
What dishes can I make with Black Beluga lentils?
They can be used in salads, soups, stews, and as a side dish.
Are Black Beluga lentils high in carbohydrates?
They contain carbohydrates but are also high in fiber, which helps regulate blood sugar levels.