Are you searching for a delicious and nutritious black lentil recipe that will satisfy your taste buds and fuel your body? This recipe is perfect for anyone looking to incorporate more plant-based protein into their diet, whether you are a vegan, vegetarian, or simply looking to add variety to your meals. Black lentils, also known as beluga lentils, are rich in fiber, iron, and essential nutrients, making them an excellent choice for a hearty and healthy meal. Did you know that black lentils contain 25 grams of protein per 100 grams? That’s almost as much protein as in chicken breast!
Recipe Overview
| Yields | 4 servings |
|---|---|
| Prep Time | 15 minutes |
| Cook Time | 45 minutes |
| Total Time | 1 hour |
| Calories per Serving | 350 kcal |
Ingredients
- 1 cup black lentils
- 1 tablespoon olive oil
- 1 large onion, diced
- 2 garlic cloves, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon turmeric
- 1 bay leaf
- 4 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes
- Salt and pepper to taste
- Fresh cilantro for garnish
Instruction
Step 1: Rinse the black lentils under cold water and set them aside.
Step 2: In a large pot, heat the olive oil over medium heat. Add the diced onion and cook until translucent, about 5 minutes.
Step 3: Add the minced garlic, diced carrot, and diced celery to the pot. Cook for another 5 minutes until the vegetables are softened.
Step 4: Stir in the cumin, coriander, turmeric, and bay leaf. Cook for 1 minute until the spices are fragrant.
Step 5: Add the rinsed black lentils, vegetable broth, and diced tomatoes to the pot. Bring the mixture to a boil, then reduce the heat and simmer for 30-35 minutes until the lentils are tender.
Step 6: Season with salt and pepper to taste. Remove the bay leaf before serving.
Step 7: Garnish with fresh cilantro and serve hot. Enjoy your hearty and healthy black lentil meal!
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 350 kcal |
| Protein | 25 g |
| Fat | 10 g |
| Carbohydrates | 45 g |
| Fiber | 15 g |
| Iron | 8 mg |
Kitchen Equipment Needed
- Large pot
- Cutting board
- Knife
- Measuring cups and spoons
- Wooden spoon
Tips and Variations
Here are some tips and variations to make this black lentil recipe even better:
- Add Greens: Stir in some fresh spinach or kale during the last few minutes of cooking for added nutrients.
- Spice it Up: If you enjoy a bit of heat, add a chopped chili or a dash of cayenne pepper.
- Swap Veggies: Feel free to use other vegetables like bell peppers, zucchini, or sweet potatoes.
- Serving Suggestions: Serve this black lentil dish with a side of brown rice or quinoa to make it a complete meal.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
FAQs
Q: What are black lentils best for?
A: Black lentils are incredibly versatile and can be used in soups, stews, salads, curries, and even as a side dish. They hold their shape well and have a rich, earthy flavor that complements a variety of ingredients.
Q: Do you need to soak black lentils before cooking?
A: No, black lentils do not need to be soaked before cooking. They cook relatively quickly and do not require pre-soaking, making them convenient for quick meals.
Q: Do black lentils taste different?
A: Yes, black lentils have a unique, earthy flavor that is slightly different from other types of lentils. They have a rich, robust taste that pairs well with a variety of spices and vegetables.
Q: Do black lentils hold their shape when cooked?
A: Yes, black lentils hold their shape well when cooked, making them ideal for salads, soups, and other dishes where you want the lentils to retain their texture.
This hearty and healthy black lentil recipe is a fantastic addition to any meal plan. Whether you’re making it as a main course, a side dish, or incorporating it into your meal prep routine, the nutritional benefits and delicious flavor make it a winner. Share this recipe with friends and family and be sure to subscribe to our blog for more exciting recipes!
