This healthy, 5-ingredient Beluga Lentil Salad will be on your dinner table in under 30 minutes.
By now you probably know about my obsession with lentils when super hungry from training for an event. It likely won’t surprise anyone, then, to see me posting this new Beluga Lentil Salad while also sharing that I’m starting my new high mileage 5K training plan.
Sigh. I wish I could be more unpredictable for you.
The truth is that while lentils are an incredibly highly nutritious food when prepared with a little bit of fat or oil, salt, and touch of acid like lemon juice or vinegar, they’re also incredibly tasty and filling.
The other evening, ravenous yet short on time, this recipe came to being. Hangry and lacking any patience while also needing something healthy that would satiate me, I came up with this salad. On the table in less than 30 minutes and using only 5 ingredients, it’s a most versatile dish. It can go with almost any main dish -- burgers, chicken, salmon, you name it -- but that can also stand on its own with some lettuce or arugula and possibly even some salad veggies.
What's the difference between beluga or black lentils?
There is no difference! It's just two names for the same thing. 🙂
Are black lentils healthy?
Yes! In fact, just one 1/2 cup serving of them provides the following health benefits:
- Healthy, slow digesting carbohydrates
- 32% of daily fiber needs
- 12 grams of protein
- 273 milligrams of potassium
- The most folate from any plant-based vegetable
- 15% of daily iron needs
- Around 20% of daily manganese needs
- A host of B vitamins
- Over 25% of daily copper needs
- ... and more!
Can I freeze lentil salad?
How long do black or beluga lentils take to cook?
Only about 25-30 minutes, depending on how firm you like them! Just cook like pasta in a pot of heavily salted water (about 1 tablespoon/gallon) and start checking them at 25 minutes. Then, when they are tender enough to your liking drain them in a fine mesh colander.
Where do I buy black lentils?
The tricky thing about black lentils in the past is that they could be tricky to find. Thankfully, though, they're now on Amazon or at Whole Foods!
Beluga Lentil Salad Cooking Notes:
- There's no need to rinse the lentils before cooking them.
- If making this recipe vegan, either just omit the cheese or substitute in vegan parmesan cheese.
- This recipe can serve 3-4 main dish servings or 5-6 or so side dish servings. To make it a more filling main, toss with arugula, peppers, and/or fresh tomatoes.
- Any kind of common harder cheese should work -- asiago, parmesan, romano, etc. I love using Trader Joe's blend of all three.
Gluten-free and high in a host of healthy ingredients, you can get this Black Lentil Salad on the table in less than 30 minutes. Remove cheese or substitute with vegan cheese if vegan and toss with salad greens or arugula and peppers or tomatoes if serving as a main dish.
- 1 ¼ cup black lentils
- 5 ½ cups water
- 1 ½ teaspoon salt
- 2 tablespoons olive oil
- 1 ½ tablespoons white wine vinegar
- ½-¾ cup shaved hard cheese, asiago, romano, parmesan, or a combination of the three
- Black pepper
- Combine the black lentils, water, and salt in a medium-size saucepan and bring to boil, uncovered, over high heat. Reduce heat to medium-high and cook at a low boil for 25-30 minutes, still uncovered, or until lentils are cooked through and tender. Drain extra water off lentils in a fine mesh strainer and return to the cooking pan (off the heat).
- Drizzle olive oil and vinegar over the lentils and toss lightly with a spatula to cover the lentils with the oil and vinegar. Sprinkle with half of the cheese and a few good grates of black pepper and toss lentils until cheese is distributed then serve lentils and sprinkle individual servings evenly with additional cheese. Serve hot!
Amount Per Serving Calories 233Total Fat 16gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 7gCholesterol 34mgSodium 853mgCarbohydrates 10gFiber 3gSugar 1gProtein 13g
This nutrition breakdown is an estimate of the nutritional value of this recipe and cannot be taken as facts. The owners of Mae's Menu are not nutritionists or dieticians and therefore cannot be held accountable for this nutrition estimate. Please contact your nutritionist or medical professional for a nutritional breakdown of this food. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.