Beluga is a variety of lentilsjust gaining popularity in Polish cuisine. It’s a pity, because it combines several advantages that are difficult to find in other legumes. Above all it cooks quickly and retains its shape after processing. It has a pleasant, nutty flavor that goes well with many dishes. It can be served cold or warm. Additionally, it is rich in valuable nutritional values.
Beluga, or black lentil, is one of the unique varieties of this legume. Its tiny black grains look like luxurious caviar. Plant comes from the Middle East and Asiawhere it has been the basis of everyday cuisine for hundreds of years. Today it is also grown in North America and Europe, although it remains less known than the green or red varieties.
Black lentils are distinguished by both their appearance and shape. The grains are small, almost perfectly round and covered with a black, slightly shiny skin. It is this durable coating that makes it beluga does not fall apart when cooked. This is a big advantage compared to red lentils, which quickly turn into a thick purée. Thanks to this, beluga is perfect for dishes in which we care about its aesthetic appearance (e.g. added to salads or served as an elegant addition to fish).
Its taste is delicate, with a noticeable nutty notewhich goes perfectly with vegetables, aromatic herbs and olive oil. Some people compare black lentils to caviar not only in terms of appearance, but also in terms of intense aroma.
Although it is just gaining popularity in Poland, beluga is appreciated around the world primarily for its culinary properties. It does not require prior soaking, it cooks quickly (approx. 20 minutes), it absorbs spices perfectly, and its structure remains firm. In Mediterranean countries it is served with seafood, in India – with intense spices, and in vegan cuisine it is often used as a protein base for many filling dishes.
Black lentils are one of the healthiest legumes. It has a low glycemic index (IG = 20-30) and it is low-calorie – 100 g of cooked product provides approx. 120 kcal. At the same time, it is very filling – that’s a credit high fiber and plant protein content (as much as 26 g in 100 g of the product). Such a duo makes a beluga stabilizing blood glucose levelsprevents sudden sugar spikes and helps keep you feeling full for longer (which inhibits the desire to snack). This is important for people who care about their weight.
In terms of nutritional value, black lentils are a real culinary gem. Contains large doses of iron (recommended for anemic people)magnesium, zinc, potassium, vitamins A, C, K and those from group B. Thanks to this composition supports the nervous system, helps fight fatigue and improves muscle function. Dietary fiber, which the beluga also provides to the body, supports digestion, improves peristalsis and lowers the level of bad LDL cholesterolwhile increasing the level of the good HDL fraction. This variety of lentils has a protective effect on the circulatory system and helps reduce the risk of atherosclerosis.
Research by scientists from the Australian University of Melbourne (2023) entitled “LC-ESI-QTOF-MS2 Characterization of Phenolic Compounds in Different Lentil (Lens culinaris M.) Samples and Their Antioxidant Capacity” confirmed that it contained antioxidantsresponsible for its intense color, inhibit the action of free radicals and protect cells against oxidative stress. So maybe black lentils support general immunity, the body’s regenerative processes and have anti-cancer potential.
Although beluga is a very healthy product, not everyone can use it without restrictions. People with a sensitive digestive system may experience flatulence (a typical reaction to legumes). This can be partially prevented by rinsing the grains thoroughly and cooking them longer. People with gout should also eat it carefully – lentils contain purines, although much less than meat or seafood. It is also worth remembering that in case of hypothyroidism, excess legumes may hinder the absorption of iodine, so it is worth exercising in moderation.
Beluga is a universal product in the kitchen. Its preparation is very simple – no soaking required. just rinse it thoroughly under running water and cook in a 1:2 ratio (one part lentils to two parts water) for approx. 20-25 minutes. After cooking, it swells but still remains firm, making it perfect for both as a base for dinner and an addition to salads.
How to eat black lentils? You can prepare from it light salad with vegetables, olive oil and lemon – its nutty flavor goes perfectly with tomatoes, cucumber, peppers, parsley or baked pumpkin. When warm, it pairs well with roasted root vegetablescaramelized onion and aromatic spices – cumin, smoked paprika, thyme or garlic.
Beluga is also excellent an alternative to rice or pasta. You can specify it as addition to fish or poultry. Thanks to its compact structure, it is wonderful ingredient of one-pot dishessuch as curries, vegetable stews and warming soups. It goes perfectly with seafood, grilled vegetables and fusion dishes.
. After cooking, you can use it to prepare cutlets, stuffing for wraps, chili sin carne, and even as a base for sandwich spreads (including hummus). Its high ability to absorb aromas makes it ideal for marinades with herbs, soy sauce or balsamic vinegar.
Beluga, or black lentils, is an underestimated but extremely valuable product. It combines an exclusive appearance, delicious taste and beneficial health properties. It is filling, rich in protein and fiber, and easy to prepare. Perfect for everyday and more sophisticated cuisine. It is worth including it in your diet because it can have a positive impact on your health and diversify your menu. Beluga can be purchased in health food stores, organic stores and large supermarkets (both online and stationary). A package weighing 400-500 g costs from PLN 10 to PLN 15.
Source: Terazgotuje.pl, doz.pl, PubMed
