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Extra nutritious black beluga lentils. Why not leave it out in a healthy diet and what to make of it?

Do you also sometimes feel that you're cooking the same meals over and over again? Getting lunch or dinner ready isn't such a problem when we know what food to use. Have you already tried black lentils? If it hasn't turned up in your kitchen yet, maybe it's time to make amends. This is not just “any” food. It has plenty benefits to spare. It cures, tastes and looks beautiful. Let's find out more.

The beluga black lentils look like inconspicuous food. But it proves that there is beauty in simplicity. It "inherited" its beluga name from the best stuff, from exclusive caviar. It resembles caviar with its tiny grains and colour.

It cures wherever it appears

Not only can you cook countless varieties of salads, spreads and hot main dishes out of black lentils, and you can really enjoy them. You'll be doing your body a favour, too. It contains vitamin B, iron and magnesium. Plus, it's a gluten-free food.

“Black lentils are a great source of fibre (per 100g of lentils = 15g of fibre) and plant protein (per 100g of lentils = 24g, i.e. roughly double the amount found in tofu – 10g). Its black pigment contains antioxidants that can otherwise be found in berry fruit (blueberries, blackberries), for example. It can protect your body from free radicals and associated cell ageing,” says Jiří Skála, nutrition specialist of KetoDiet.

Basis for delicious healthy recipes

Together with red lentils, black lentils is unique in that you do not have to soak it like other legumes. Its undisputed advantage is that it doesn't inflate. The tiny black berries retain their shape even after they are cooked. Place the lentils in cold, unsalted water so that it is slightly submerged. When boiling, pour in hot water and cook until soft for about 25-30 minutes. No long hours at the stove, then. You're done in no time.

Black lentils makes an excellent side dish for fish, for example. You can flavour it with chopped chives or parsley or roasted walnuts. It is delicious in combination with root vegetables.

4 of our favourite recipes with black lentils

Risotto with beluga lentilsRisotto with beluga lentils

Ingredients for 4 servings:

  • 250g round grain rice
  • 150g black beluga lentils
  • 60g frozen peas
  • 60g frozen corn
  • 500ml vegetable broth
  • 3 cloves of garlic
  • 1 big red onion
  • 15 cherry tomatoes
  • 15ml dry white wine
  • Herbs for seasoning (chives, parsley)
  • Olive oil
  • Grated Cheddar or Parmesan (your choice)


Chop red onion and garlic. Fry them both with a little olive oil. Add rice and stir. Pour in some wine and let it simmer. Then gradually baste with vegetable broth and cook rice until soft. Meanwhile, rinse black lentils and cook as instructed. Shortly before it softens, add peas and corn. Remove unnecessary water.

Mix lentils and rice together. Add some cherry tomatoes cut in half and briefly fried with their cut side in olive oil.

Season with herbs and sprinkle with grated cheese.

Beluga lentils with turmeric and poached eggs

Beluga lentils with turmeric and poached eggsIngredients for 4 servings:

  • 200g of black beluga lentils
  • 3 carrots
  • ½ celery
  • 4 spring onions
  • 3 bay leaves
  • 5 allspice berries
  • 4 cloves of garlic
  • 2 heaping teaspoons of turmeric
  • Olive oil
  • 2 tablespoons of deli yeast for thickening
  • Salt and pepper for flavouring
  • 4 eggs


Roast finely chopped spring onion, celery and carrots in olive oil. Add garlic, turmeric and rinsed black lentils. Place bay leaves, allspice and salt in the pan. Pour hot water to the mixture and stew until soft. When done, thicken it with deli yeast and season with ground pepper.

Meanwhile, prepare poached eggs in boiling water. First, place the eggs individually into a bowl. When the water in the pot is boiling, pour a spoonful of vinegar into it and stir quickly to create a vortex. Pour one egg into the middle of the vortex. The egg white pulls in nicely around the yolk. Boil briefly and, once the white is firm, remove the pot from the flame and let the egg rest for approximately 2 minutes. Do the same with other eggs.

Beluga spread

Beluga spreadIngredients for 8 servings:

  • 100g fresh cheese
  • 60g black beluga lentils
  • 2 cloves of garlic
  • Salt


Cook lentils until soft and allow to cool. Then mix with fresh cheese and season with garlic and salt. You can use the spread on protein baguette or protein bread and season with cherry tomatoes or cucumber, for example.

Lentils salad with Balkan cheese

Lentils salad with Balkan cheeseIngredients for 4 servings:

  • 200g black beluga lentils
  • 1 big red onion
  • 200g Balkan cheese
  • 125g field salad
  • Juice from 1 lemon
  • 5 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • Handful of walnuts
  • Salt and pepper


Cook lentils until soft. Remove excess water. Meanwhile, mix lemon juice, vinegar, oil and some salt and pepper. Mix lentils with the dressing, finely chopped onions and field salad. Add diced cheese and roasted nuts on top.

Where to get black lentils

You no longer have to go exclusively to health food stores to buy black lentils. Aside from a network of drugstores with a health-food department, you can buy it at pretty much any supermarket. And the cost is by no means staggering. In this respect, black lentils are a long way from caviar.

Good for everybody

Whether you're actively playing sports or maybe cooking for little kids, include black lentils in your diet and be sure that you're giving your body the best. With meals containing beluga lentils, you can also comfortably follow one of the KetoDiet diet plans. If you've chosen a way to lose weight other than KetoDiet, feel free to reach for the lentils, too. It's part of your weight-loss diet.

When you change eating habits, logically, foods you didn't know about before come into your sight. With a little hyperbole, you could say that whoever cooks from black lentils always has a colourful table.

Author: Tereza Břízová

Photo: Tereza Břízová

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