Let’s talk about a lentil not many know about, Beluga also known as black lentils. These tasty powerhouses are packed full of awesome nutrients and are easy to prepare. Black lentils are often overshowed by their more popular counterparts like brown and green lentils, but I encourage you to give these a try for increased variety. Let’s take a closer look at what makes these so beneficial to incorporate into your menu.
- Rich in Essential Nutrients: They are an excellent source of plant-based protein offering about 18 grams of protein per one cup cooked. They are also high in dietary fiber, iron, potassium, magnesium, and folate, making them a great addition to any meal.
- Heart-Healthy: Consuming black lentils can be a heart-healthy choice. Their high fiber content can help lower cholesterol levels and reduce the risk of heart disease. Another heart-healthy nutrient found in these is potassium. Potassium is great for regulating blood pressure.
- Blood Sugar Control: Black lentils have a low glycemic index, which means they supply a slow and steady release of glucose into the bloodstream, helping stabilize blood sugar levels. This is great for everyone, but especially for those with diabetes.
- Antioxidant Power: These lentils contain various antioxidants, including flavonoids and polyphenols, which help combat free radicals in the body and reduce oxidative stress. Antioxidants are essential for maintaining overall health and may reduce the risk of chronic disease.
- Gut Health: The fiber in black lentils, both soluble and insoluble, promotes healthy digestion by supporting regular bowel movements and feeding beneficial bacteria. As we know, health starts in the gut, so feed those little bacteria what they need for better overall health.
- Versatile and Delicious: These tiny powerhouses are incredibly versatile in the kitchen. With a slightly nutty flavor and firmer texture they are perfect for salads, curries, and soups. They can be used in both savory and sweet dishes, adding a nutrient rich choice to your meals.
- Easy to Prepare: Unlike other legumes that require soaking, lentils cook relatively quickly, usually 20-30 minutes making them a convenient choice on busy nights.
Incorporating any type of lentil into your diet is a great way to increase your nutrient dense options and improve overall health. With all the wonderful benefits they provide, why not give them a try! Below is a recipe I developed and has now become a staple in our rotation of meals.
Curried Black Lentils
This a versatile dish that is packed with nutrient dense lentils and pairs well with roasted vegetables, eggs, paneer, or tofu.
Ingredients
- 1 each medium onion, diced
- 2 each celery ribs, diced
- 2 each medium carrots, diced
- 1 tablespoon avocado oil, extra virgin
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 teaspoon cumin, ground
- 1 teaspoon coriander, ground
- 2 teaspoons Garam masala
- 3 teaspoons curry powder
- 1½ cups black lentils
- 3 cups water or stock
- 1-15 ounce can coconut milk
Instructions
- Heat avocado oil in a large saucepan. Add the diced onions, carrots, celery and sauté until fragrant and onions are translucent. About 5 minutes.
- Add ginger, garlic and spice and cook 2-3 minutes stirring occasionally.
- Add lentils and broth. Bring to a boil, cover and reduce to a simmer. Cook for20-25 minutes stirring occasionally.
- Add coconut milk cook another 10 minutes or until lentils are soft and liquid is absorbed.
Notes
Serve immediately with roasted vegetables, baked paneer, tofu or eggs. A creamy dairy free riata compliments this meal well.
Store in the refrigerator for up to four days.
