The name “beluga black lentil” comes from the fact that it looks a lot like “beluga caviar.” There are a lot of carbohydrates and folates in it.
Folates are water-soluble B vitamins that are needed for cells to divide and fix themselves properly. This is one reason why they are great for heart health and making healthy red blood cells. Black lentils are different from other lentils because they have anthocyanins, which is the same powerful antioxidant that is found in blueberries, blackberries, and other dark fruits.
You don’t have to soak these lentils before cooking them, which is great. Just rinse them well under running water and cook them for about 20 minutes.
It stays more compact than other beans when it’s cooked.
As I was thinking about what to serve it with, I came across a Lebanese meal called Moujadara. It has rice, green lentils, and onions that have been caramelized.
Because my fridge is full of nice, thick asparagus, I chose to make a risotto with asparagus as the base. I will then add the pre-cooked beluga lentils at the end. Along with grated carrots and zucchini, which will make the food creamier and improve its look, the whole thing tastes better and has more nutrients.
For two to three serves, you’ll need:
I used carnaroli rice, which is 200 grams.
Bearg black beans, 100 grams
Ten pieces of grown asparagus
Three young onions
1/2 of a squash and 1 carrot
500 milliliters of vegetable stock
Three tablespoons of olive oil
100 milliliters of white wine
1 tablespoon of earth-friendly butter
Add salt and pepper.
Getting ready
To cook the beluga lentils, run cold water over them several times and then boil them for 20 minutes.
Put the zucchini cut into bigger pieces into the stock and heat it up. The goal is to boil the zucchini and then blend it into a smooth sauce that you can add to the rice at the end.
In a short amount of time, cook chopped spring onions in olive oil. Then, add salt and rice. Pour white wine over the rice and stir it for a short time to “toast” it.
At the end of the wine’s life, slowly add the stock and stir it in for about 10 minutes.
Cover with the rest of the stock and add the chopped carrot and asparagus rings that are a bit thicker.
Once the rice is almost done (this usually takes 15 to 18 minutes), add the mashed zucchini that was cooked in the stock, along with a tablespoon of vegan butter and some pepper and salt, if needed. Stir the rice every once in a while.
You can serve it warm and add vegan parmesan cheese and/or garlic seeds if you want.
Enjoy your meal!