Beluga Lentils
Beluga lentils are small, black lentils that are less common than red, yellow, or green lentils. Which means while they are delicious and easy to use, they’re also not always available at the grocery store. That’s why we deliver them as a specialty item to our CSA members around the DMV.
What are Beluga Lentils?
Beluga lentils are small, shiny black legumes that get their name from their resemblance to Beluga caviar (the glossy fish roe often served as a delicacy). In fact, chefs sometimes serve them chilled and dressed with lemon or vinegar as a clever vegetarian stand-in for one of the world’s most expensive foods.
They were first cultivated in the Middle East and are now grown mostly in the cool, dry regions of Canada and the northern U.S. They’re part of the pulse family (edible seeds from legumes), which are known for being both highly nutritious and environmentally sustainable. Like other legumes, Beluga lentils improve soil health by naturally fixing nitrogen, which supports regenerative farming and reduces the need for synthetic fertilizers.
Unlike red or yellow lentils, which break down during cooking, Beluga lentils hold their shape and stay firm creating an al dente texture. Their flavor is mild and earthy and they are great at absorbing whatever flavors you cook with them.
How to Prepare Beluga Lentils
Dried Beluga lentils are simple to cook and don’t require soaking.
Basic Cooking Method:
Rinse lentils thoroughly.
Add to a pot with 3 cups of water or broth per 1 cup of lentils.
Bring to a boil, then reduce to a simmer.
Cook uncovered for 20–25 minutes (check for tenderness starting at 15 minutes).
Drain and season as desired.
Tips:
Add salt at the end of cooking to avoid tough skins.
For extra flavor, simmer in vegetable or chicken broth with garlic or bay leaf.
Ways to Use Beluga Lentils
Toss into salads with lemon juice or vinegar. Try this Beluga Lentil and Cumin Vinaigrette recipe.
Serve warm with roasted vegetables or grains.
Add to soups for texture and depth.
Mix with olive oil, garlic, and herbs for a quick side dish.
Beluga Lentils Health Benefits
Protein: Beluga lentils are an excellent source of plant-based protein, providing about 12 grams of protein per serving.
Fiber: They are rich in dietary fiber, which supports healthy digestion and helps maintain steady blood sugar levels.
Antioxidants: Their dark color comes from anthocyanins (the same antioxidants found in blueberries and blackberries). These antioxidants are being studied for their potential role in supporting memory and reducing inflammation.
Vitamins and Minerals: Beluga lentils contain important vitamins and minerals, including folate, iron, and magnesium, which contribute to heart and brain health.
Area 2 Farms for Locals
Your food should be equally accessible and nutritious. Which is where we come in. We’re Area 2 Farms, we grow organic produce, deliver it to your door weekly, and operate all within 10 miles of you.
