Black lentils, also called caviar or beluga lentils, are lentils with a shiny black skin. Both of their names refer to the physical resemblance they have to “beluga” caviar (the eggs of the beluga sturgeon spindle spindle). Together with black rice, black garlic and black quinoa, this legume is part of the most exotic quartet of dark ingredients of the moment.
But it’s not just their striking black color that makes black lentils stand out from the crowd, they’re packed with a rich and earthy flavor and of healthy nutrientsare a great way to include protein in meals. vegan and vegetarian diets. And they are also super quick and easy to prepare.
What is caviar lentil?
Lentils, from the legume family, have been one of the earliest crops and a source of livelihood for humans for thousands of years. But history aside, they are special because they are from quick cookingthey have a delicious taste and they only need a few aromatic vegetables and a drizzle of good olive oil to make a great meal.
Black lentils are reminiscent of caviar due to their size, and are characterized by being firm and creamy inside. They have a richer, more intense and earthy flavor than other varieties of lentils, and they complement a plate of protein and meaty vegetables very well. Its texture in the mouth is particular, since the skins almost melt and for this reason, they are versatile and indulgent. Once cooked, part of their black color softens and, in addition to being tender, they do not loosen the skin for a unique result.
Hailing from Asia, they are a staple in Asian and North African cuisine, but are also enjoyed in many other countries around the world. Over the years and geographical explorations, little by little they were introduced into the diet of the Mediterranean countries. Today, they can usually be found in canned or dried form in Asian markets or health food stores.
Unlike red and yellow lentils with skin on, black lentils retain their shape and texture much better. al dente when they are cooked. They have a delicate taste and they are fantastic for absorbing other flavors and aromas. And while they are less common than brown or green lentils in our markets, they are becoming easier to find and cook just like the other varieties.
As it happens with all the varieties also of chickpeas or beans, with the beluga lentil only cooking time will vary Compared to others such as pardina lentils, also depending on the recipe and how fresh the legume is, in addition to the hardness of the water, they are equally useful for preparing any legume stew, but their qualities stand out more in soups and salads when be a black lentil.
Properties and benefits
Lentils in all their forms and varieties are very nutritious and provide a good source of B vitamins, magnesium, iron, zinc, copper, potassium, phosphorus, and magnesium. They are particularly rich in protein and provide energy, making them an excellent choice for vegetarians and vegans. Rich in fiber, its daily consumption favors digestion, intestinal movement and the growth of healthy intestinal bacteria.
Unlike brown, green, or yellow lentils, black lentils contain anthocyanins, a plant compound that is a potent antioxidant found in other blue or black fruits and vegetables such as blueberries, plums, and cherries. These antioxidants protect the body from free radical damage.
Lentils in general are an inexpensive way to enrich dishes with nutrients and large amounts of vegetable protein. Different studies ensure that the beluga lentil or caviar is the more protein of all the species of lentils that are commercialized. While its composition, almost 23% is protein and thanks to his wealth in complex carbohydratesalmost 50% of its volume, provide energy gradually. The fiber of lentil caviar additionally helps arregulate sugar and cholesterol.
Fortunately, they are also low in calories and have virtually no saturated fat. If that wasn’t enough, black lentils are rich in polyphenols, a group of nutrients that protect the body from heart disease. In addition to its plant compounds called phytochemicals, its intake helps protect against chronic ailments such as heart disease and diabetes. Eating lentils daily has been shown to increase “good” HDL cholesterol and lower “bad” LDL cholesterol.
Recipes to make the most of its qualities
Caviar lentils can be cooked without prior soaking, but still, if possible, leave them to soak for a minimum of 2 hours for better digestion. Of short cookingtime rounds between 15 to 20 minutes. Excellent for absorbing other flavors, they can be cook in broth, with herbs, spices or aromatic vegetables for a result tasty and abundant. Black, brown, red, yellow or green, there are many different types of lentils to try, and they are all delicious.
1. Stewed caviar lentils
In a tall saucepan, fry the vegetables in halves over high heat. Add the lentils and the bay leaf and immediately the water up to a finger above the lentils.
Cook for 25 minutes over low heat. Crush part of the vegetables with broth to thicken and add it. Season with salt and pepper and boil for another 2 minutes and serve hot.
Complete recipe | Stewed caviar lentils recipe, the most purist and easy version of this legume
Guillermo Beluga Lentil Black Caviar Salamanca Gourmet Extra Quality Bag 500 g
2. Beluga Lentil (or Caviar) Salad with Tortilla Chips
- Ingredients for 2 people. 100 g beluga or caviar lentils or small and fine calibre, 1 bay leaf, 5 ml apple cider vinegar, 2 ripe tomatoes, 1 jalapeño pepper or hot pepper, fresh chives to taste, 2 wheat or corn tortillas, 2 g cumin ground, 2 g sweet paprika, 1 g hot paprika, 1 g granulated garlic, mixed lettuce and green leaves, salt and pepper, extra virgin olive oil.
- Elaboration. We begin by preparing the lentils, following the instructions on the package. The usual thing is to rinse them well first and then put them to cook with plenty of water, at least twice the volume. Add the bay leaf, a pinch of salt and the vinegar. Bring to a boil, reduce heat, and cook until al dente, about 15-20 minutes. Drain well and let cool. Wash the tomatoes and cut into cubes. Chop the jalapeno and chives and mix well with the tomatoes. Cut the wheat tortillas into cubes or small strips. Heat a couple of tablespoons of olive oil in a good frying pan and add them over high heat, stirring well for a couple of minutes. Lower the heat and season with the spices and salt. Cook until golden to taste and crisp. Mix with the tomatoes the cooled lentils, the tortilla chips and the cut mezclum leaves, if they are very large. Season to taste with extra virgin olive oil, salt and freshly ground black pepper. Serve warm or cold.
Complete recipe | Beluga Lentil Salad with Tortilla Chips – Vegan, Healthy and Fresh Recipe
Image | bhofack2 on iStock
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