Black Beluga Lentils
Lens culinarisClinical Encyclopedia
Black Beluga Lentils provides 353 kcal, 25.8g of protein, 60g of carbohydrates, and 8.9g 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. They can be boiled, added to soups, or used in salads. Soaking is not necessary but can reduce cooking time.
Smart Selection & Storage
Choose lentils that are uniform in color and free from debris or damage.
Store in an airtight container in a cool, dry place to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Compounds that provide antioxidant properties and may help reduce inflammation.
"Black Beluga lentils are named for their resemblance to caviar and are often used in gourmet dishes."
Myths vs Realities
Healthy Recipes
Spicy Black Beluga Lentil Salad
A vibrant and zesty salad featuring black beluga lentils, fresh vegetables, and a spicy lime dressing, perfect for a nutritious lunch.
- 1 cup cooked black beluga lentils
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons olive oil
- Juice of 1 lime
- 1 teaspoon chili powder
- Salt and pepper to taste
- 1. In a large bowl, combine cooked black beluga lentils, red bell pepper, cucumber, red onion, and cilantro.
- 2. In a separate small bowl, whisk together olive oil, lime juice, chili powder, salt, and pepper.
- 3. Pour the dressing over the lentil mixture and toss gently to combine. Serve chilled.
Black Beluga Lentil Soup with Spinach
A hearty and nutritious soup made with black beluga lentils, fresh spinach, and aromatic spices, perfect for a cozy dinner.
- 1 cup black beluga lentils
- 4 cups vegetable broth
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cups fresh spinach
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add garlic and cumin, cooking for an additional minute before adding black beluga lentils and vegetable broth.
- 3. Bring to a boil, then reduce heat and simmer for 30 minutes. Stir in spinach and cook until wilted. Season with salt and pepper.
Black Beluga Lentil and Quinoa Bowl
A protein-packed bowl featuring a blend of black beluga lentils and quinoa, topped with roasted vegetables and a tahini dressing.
- 1/2 cup black beluga lentils
- 1/2 cup quinoa
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 tablespoon olive oil
- 2 tablespoons tahini
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Cook black beluga lentils and quinoa according to package instructions.
- 2. Toss zucchini and bell pepper with olive oil, salt, and pepper, then roast in the oven at 400°F for 20 minutes.
- 3. In a bowl, combine lentils, quinoa, and roasted vegetables. Drizzle with tahini and lemon juice before serving.
Black Beluga Lentil Tacos
Delicious and healthy tacos filled with seasoned black beluga lentils, topped with avocado and fresh salsa for a satisfying meal.
- 1 cup cooked black beluga lentils
- 1 teaspoon taco seasoning
- 4 corn tortillas
- 1 avocado, sliced
- 1/2 cup fresh salsa
- Fresh cilantro for garnish
- 1. In a skillet, heat cooked black beluga lentils with taco seasoning until warmed through.
- 2. Warm corn tortillas in a separate pan or microwave.
- 3. Assemble tacos by filling tortillas with lentils, avocado slices, and fresh salsa. Garnish with cilantro.
Mediterranean Black Beluga Lentil Bowl
A flavorful bowl combining black beluga lentils, cherry tomatoes, olives, and feta cheese, drizzled with a balsamic glaze.
- 1 cup cooked black beluga lentils
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons balsamic glaze
- Fresh basil for garnish
- 1. In a bowl, combine cooked black beluga lentils, cherry tomatoes, olives, and feta cheese.
- 2. Drizzle with balsamic glaze and toss gently to combine.
- 3. Garnish with fresh basil before serving.
Black Beluga Lentil and Sweet Potato Hash
A hearty breakfast hash featuring black beluga lentils and roasted sweet potatoes, topped with a poached egg for added protein.
- 1 cup cooked black beluga lentils
- 1 large sweet potato, diced
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 2 eggs
- Salt and pepper to taste
- 1. Preheat oven to 400°F. Toss diced sweet potato with olive oil, paprika, salt, and pepper, then roast for 25 minutes.
- 2. In a skillet, combine roasted sweet potatoes and black beluga lentils, heating through.
- 3. Poach eggs and serve on top of the lentil and sweet potato hash.
Black Beluga Lentil Curry
A rich and flavorful curry made with black beluga lentils, coconut milk, and a blend of spices, served over brown rice.
- 1 cup black beluga lentils
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 2 cups vegetable broth
- Salt to taste
- Cooked brown rice for serving
- 1. In a pot, sauté onion and garlic until translucent. Add curry powder and cook for another minute.
- 2. Stir in black beluga lentils, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30 minutes.
- 3. Season with salt and serve over cooked brown rice.
Black Beluga Lentil Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of black beluga lentils, rice, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked black beluga lentils
- 1/2 cup cooked brown rice
- 1 teaspoon Italian seasoning
- 1/2 cup marinara sauce
- 1/4 cup shredded cheese (optional)
- 1. Preheat oven to 375°F. In a bowl, mix cooked lentils, brown rice, Italian seasoning, and marinara sauce.
- 2. Stuff each bell pepper half with the lentil mixture and place in a baking dish.
- 3. Top with shredded cheese if desired, cover with foil, and bake for 30 minutes.
Black Beluga Lentil and Kale Stir-Fry
A quick and nutritious stir-fry featuring black beluga lentils, kale, and colorful vegetables, perfect for a weeknight dinner.
- 1 cup cooked black beluga lentils
- 2 cups kale, chopped
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Sesame seeds for garnish
- 1. In a large skillet, heat sesame oil over medium heat. Add bell pepper and carrot, sautéing until tender.
- 2. Stir in kale and cooked black beluga lentils, cooking until kale is wilted.
- 3. Add soy sauce and toss to combine. Garnish with sesame seeds before serving.
Black Beluga Lentil Burgers
Delicious and hearty lentil burgers made with black beluga lentils, oats, and spices, served on whole-grain buns with fresh toppings.
- 1 cup cooked black beluga lentils
- 1/2 cup rolled oats
- 1/4 cup onion, finely chopped
- 1 clove garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- Whole-grain buns
- Lettuce, tomato, and avocado for toppings
- 1. In a bowl, mash cooked black beluga lentils and mix in oats, onion, garlic, cumin, salt, and pepper.
- 2. Form mixture into patties and cook in a skillet over medium heat until browned on both sides.
- 3. Serve on whole-grain buns with lettuce, tomato, and avocado.
Frequently Asked Questions (FAQ)
Are Black Beluga lentils gluten-free?
Yes, Black Beluga lentils are naturally gluten-free.
How long do Black Beluga lentils take to cook?
They typically take about 20-25 minutes to cook.
Can I eat Black Beluga lentils raw?
No, they should be cooked before consumption.
What are the health benefits of Black Beluga lentils?
They are high in protein, fiber, and essential nutrients, supporting overall health.
How should I store Black Beluga lentils?
Store them in a cool, dry place in an airtight container.
Can Black Beluga lentils help with weight loss?
Yes, their high fiber content can help you feel full longer, aiding in weight management.
Are Black Beluga lentils good for heart health?
Yes, they are rich in antioxidants and can help lower cholesterol levels.
What dishes can I make with Black Beluga lentils?
They can be used in salads, soups, and as a side dish.