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I am sure you are all wondering, why hasn’t Selva posted any
new recipes?? I am sorry to say that the last two plus weeks have been really
busy. Midterms and dietetic internship applications have taken every last bit
of my creative brainpower. I am just glad to say that I am done! Now I can take
a few hours this rainy Sunday to share with you a delicious salad, made with
only whole food fats, and no added oils.
So what is tiny and black, and almost looks like caviar?
Beluga lentils!Even their name is fun. Lately I have been enjoying beluga lentils
on a regular basis. In place of quinoa, these lentils have become my quick go-to,
throwing them into salads, stir-fries, soups, stuffed into mushrooms, anything
really. I just absolutely love their versatility and their ability to keep a
firm but tender texture. Red and yellow lentils
often used for dal, quickly become a mush when cooked, making them a perfect
addition to Indian cuisine. However, sometimes I just crave a lentil that acts
more like a grain and not like a puree. Any other die hard beluga lentil fans??
If your not sure yet, here are some reasons to jump on the lentil train!
Did you know that lentils belong to the pulse family and
come in many earthy colors ranging from red and orange to green and black? And
that lentils cook really quickly, generally around 20 minutes? Today lentils are
often used as a meat substitute for vegan and vegetarian diets due to their
high levels of protein and other nutrients including folate, iron and
magnesium. In addition a one-cup serving of cooked lentils has 63% of your
daily fiber (1). There have been multiple studies on the health benefits of
regular consumption of lentils. In the October 2012 edition of Archives of
Internal Medicine, a Canadian study reported that individuals with type 2
diabetes improved glycemic controland lowered their blood pressure, reducing their
overall risk of coronary heart disease by consuming 1 cup daily of legumes such
as lentils (2). In addition, a study in 2005 found a significant inverse
relationship between lentil consumption and breast cancer. Researchers found a
24% reduced risk in premenopausal women that consumed at least two
servings of lentils per week (3). With plenty more studies available on the
health benefits of lentils, they are a great addition to any diet. In the most
recent 2010 Dietary Guidelines of Americans, a 2,000 calorie diet should include 1 ½ cups of legumes per week (4).
At only 300 calories per serving, yet full of plant protein (14.6 g), dietary fiber (14.5 g), healthy fats (12.6 g) and iron (30% DV for females), these lovely lettuce boats give you more than your bang for your buck! Are you convinced now? I hope so! Let me know what your
favorite dishes highlight these wonderful legumes. Ready, set, GO!!
Makes 4 servings
For the Lentils:
1 cup dry beluga lentils
½ teaspoon sea salt
1 bay leaf
Water to cover
For the Salad:
1/3 cup minced red onion
2 garlic cloves, finely minced
2 tablespoons marinated capers + 1 tablespoon juice
1/8 teaspoon ground cardamom
2 ½ cups cooked lentils, as prepared above
4 large kale leaves, deveined
Generous handful fresh basil leaves
1/3 cup chopped roasted walnuts
2 tablespoons balsamic vinegar
Lemon zest from one organic lemon
Sea salt and freshly ground pepper to taste
16 large romaine leaves
1 medium avocado
For the lentils:
Place the lentils, sea salt, and bay leaf in a medium saucepan and cover with
2-3 inches of fresh water. You want to make sure the lentils are generously
covered with water. Turn the heat up on high until the water begins to simmer.
Quickly reduce the heat to low, allowing the lentils to slowly simmer. You do
not want them to boil at any point in time. Keep the pot uncovered and cook for
about 25 minutes. Make sure to give the lentils a stir every 10 minutes and
check to make sure they are covered with water. If they need more water just
add more until they are submerged.At 25
minutes check to see that they are tender, best is al dente. You do not want
them to be overly cooked otherwise they will turn to mush. After they have
reached the desired tenderness, pour them into a mesh strainer and quickly wash
them with cold water. Makes about 2 ½ cups cooked. Now they can be used for the
For the Salad:Meanwhile, if you need to roast walnuts, go
ahead and do this now. As the lentils are cooking, in a large bowl mix together
the minced red onion, garlic, capers and their juice, as well as the cardamom.
Allow to marinate until later. Cut the kale and basil leaves into thin
chiffonade strips. Set them aside until the lentils are done. Once the lentils
are done, add the rinsed lentils to the onion and caper mixture. Mix well.
Continue to add the chopped walnuts, balsamic vinegar, and lemon zest. Stir
well. Season to taste with sea salt and black pepper. Finally add the
chiffonade kale and basil and toss evenly.
Serve the beluga lentil salad with romaine hearts and top
each lettuce wrap with avocado.
1. Zanteson L. Fiber-Rich, Nutrition-Pack Lentils. Environmental Nutrition. 2013, Feb:8.
2. Jenkins DJ, Kendall CW, Augustin LS, et al. Effect of
legumes as part of a low glycemic index diet on glycemic control and
cardiovascular risk factors in type 2 diabetes mellitus: a randomized
controlled trial. Arch Intern Med.