I love making these Caribbean-Inspired Black (Beluga) Lentils because it’s a one-pot dish packed with bold island flavors. Not only is this recipe versatile enough to pile into bowls or stuff in wraps, but you can also serve it as a side or entrée, depending on my mood. Adding a little more vegetable broth to the recipe will leave you with one of the best soups you’ve tasted.
My go-to “working lunch” comes from a fast-casual, Mediterranean-inspired chain where you can customize bowls, salads, and pitas with a wide variety of ingredients. They ain’t paying me to promote them, so I’ll let you figure out which one I’m talking about. Lately, the prices have been going up while the flavor leaves me feeling down.
What’s a chef to do?
Create a recipe of my own and skip the delivery charges. Duh.
What Are Black Lentils?
Black lentils, AKA Beluga lentils, are a type of lentil originating from the Fertile Crescent and parts of Asia. They get their name from their appearance, which resembles Beluga caviar- though not as insanely expensive. They hold their tiny pebble shape even after cooking, and their earthy, almost nutty flavor makes them one of the most versatile ingredients in my kitchen.
This recipe takes a little bit of Caribbean influence to create a flavor-packed, vegan side dish that you can use in your salads, as a side, or even to serve as a main course.
Are Black Lentils Healthy?
Black lentils are high in protein and fiber. My daughter swears they’re a superfood, but they’re one of her favorite foods, so she’s biased. These lentils are also rich in calcium, folate, iron, and antioxidants. I love that they’re a gluten-free, low-fat option that I can serve as a side dish, entrée, or as the foundation in grain bowls.
Black lentils are ideal for vegetarians and vegans because they’re a plant-based protein. I’ve started making them once a month to lower my bad cholesterol and regulate my blood sugar.
If you struggle with digestion problems, however, I do recommend speaking to your doctor to make sure adding them is beneficial to your diet.
Where Can I Buy Black Lentils?
To make these lentils, you need the following ingredients: lentils, onion, green bell pepper, garlic, sofrito, canned diced tomatoes, olive oil, vegetable stock, sazón, adobo, ground cumin, dried oregano, black pepper, and a bay leaf.
The sofrito, adobo, and sazón are optional (though it’s not really my recipe without them). You can replace them with green sauce, epis, or omit them. Replace the adobo and sazón with 2 teaspoons (total) of season salt, salt substitute, or kosher salt. You can also amp up the flavor by adding a 1/2 teaspoon (each) of ground ginger, ground coriander, or dried thyme leaves. Add a little heat with cayenne pepper or by simmering a small scotch bonnet pepper in the stew. Once you’re familiar with the recipe, try your hand at using different herbs and spices.
This is a one-pot recipe. I recommend making it in a Dutch oven or similar pot.
I usually buy my black lentils online, but you can find them in most health food stores. My favorite brand is Clear Creek black lentils because they are really clean, non-GMO, and non-irradiated [a radiation process used to remove bacteria and spores].
Keep in mind that, when shopping for black lentils, they may be labeled as:
- Beluga lentils
- Beluga caviar lentils
- Black Beluga lentils
- Caviar lentils
Do I Have To Soak Lentils Before Cooking Them?
I love cooking lentils because they don’t require a ton of prep like dried beans or other legumes.
Before preparing the lentils, I recommend inspecting them. Check for and remove any stones, twigs, or yellow lentils as you find. Afterwards, put the lentils into a fine-mesh strainer and rinse them under cold water to remove field and facility dust from the factory. They’re now ready to cook (simple, no?).
Not soaking the lentils also retains their shape and al dente texture. You don’t have to soak black lentils before cooking, but you may need to if you’re preparing them for people who need softer foods.
If you’re preparing black lentils for a child or someone who needs softer foods, you can soak them for 2 hours. This makes them easier to digest for those who need them. In fact, if you aren’t happy with the texture of the lentils after preparing this recipe, I suggest soaking them, then trying them to see if you prefer their texture.
Here’s how to soak black lentils:
- Add the black lentils to a large bowl and cover them with cool water.
- Allow the lentils to soak for 2-3 hours, then drain and rinse them with water before draining again and proceeding with the recipe.
What Is The Difference Between Black, Red, And Brown Lentils?
The biggest difference between black and other lentils is size- they’re the smallest of the lentil family. Black lentils have a subtle, nutty flavor compared to the more assertive, slightly peppery flavor of brown or the astringent, sweet flavor of green and red. French green lentils– puy lentils– are probably the farthest removed from black lentils, especially with respect to cooking times. Puy lentils taste more peppery than black and can take up to 45 minutes– compared to 25 minutes– to cook through because of their thicker skin.
Cooking any variety of lentils is generally the same, though black lentils usually cook faster than others. You can often swap out one lentil variety for another in recipes, so I recommend buying ALL the lentils and trying your hand at them.
Build the flavors of this dish starting with caramelizing the aromatics.
Heat the olive oil in a heavy-bottomed pot until it ripples on the surface. Add the onion, green bell pepper, garlic, and sofrito to the oil and sauté them for 5 minutes over medium-high heat. Stir the aromatics often– I usually spin them ’round the block with a wooden spoon every 30 seconds to a minute. The goal is to get them to a golden brown color.
How Do I Know When They’re Done Cooking?
Next, add the canned diced tomatoes to the pot and cook them down to a paste for 6 minutes, stirring frequently.
You want most of the liquid from the tomatoes to evaporate to create a thick, saucy consistency.
Add the vegetable stock and the lentils to the pot with the bay leaf. Stir the lentils into the rest of the ingredients in the pot, then allow the liquid to come to a boil.
Decrease the cooking temp to medium-low and cover the pot. Simmer the lentils for 20 to 25 minutes, stirring once every 5 minutes. The lentils are done cooking when they have a little snap to them when you bite them.
Turn off the stove after the cooking time elapses. Now’s a good time to taste the lentils for salt. Add a few shakes of salt or more adobo as needed.
How Do I Serve This Recipe?
One of my favorite ways to serve these black lentils is in grain bowls topped with fresh spinach, chopped veggies, a cheese of some kind (because I can’t resist dairy), and a drizzle of Greek yogurt dressing. You can serve them like this or alongside your favorite protein and steamed veg.
They also taste amazing on their own, served with a sliced of crusty bread or garlic naan.
How Do I Store Leftover Black Lentils?
Store leftover vegan black lentils in an airtight container after they’ve cooled to about room temperature, but no longer than 2 hours. Two hours isn’t just for lentils; you shouldn’t leave any food out for that long.
Pour a 1/4 cup of vegetable stock (or water) liquid to cover them and keep them from drying out. Store the black lentils in the refrigerator for up to 5 days.
To reheat black lentils, microwave a serving on high heat for 1 to 1 1/2 minutes, stirring after 30 seconds.
Can I Freeze Cooked Lentils?
You can definitely freeze cooked lentils. I like freezing them in 1/2-cup portions so I can thaw and reheat them for lunches or smaller meals. This is also why I love to make a big batch of these lentils.
Put the room-temperature black lentils into a freezer-safe container or freezer storage bag and press out as much air as possible. To maximize your freezer space, freeze the bags lying down, then stand them up once the lentils are frozen.
You can freeze black lentils for 4 months. To thaw them, move them to the fridge the evening before you plan to reheat them. Once thawed, reheat them in the microwave or on the stovetop with a little vegetable broth.
This Caribbean-Inspired Black (Beluga) Lentils recipe is proof that recipes with big, bold flavors don’t have to take all day.
Made in one pot, it’s hearty enough to stand alone as a weeknight entrée, yet versatile enough to spoon into bowls, tuck into wraps, or serve alongside your favorite sides. Whether you’re craving comfort food or looking for a plant-based path to cleaner eating, this dish brings vibrant sazón to your table—fast.
Caribbean-Inspired Black Beluga Lentils
at Sense & EdibilityEquipment
- 5-quart dutch oven (or larger)
Ingredients
- 1 cup black lentils
- 1 tablespoon olive oil
- 1 small white onion peeled and diced (about 1 cup)
- 1 medium green bell pepper seeds and stem removed and diced (about 1 cup)
- 4 large cloves garlic peeled and minced (about 2 tablespoons)
- 2 tablespoons sofrito
- 14.5 ounce canned diced tomatoes
- 1 1/2 teaspoons sazón con culantro y achiote (or 1 packet)
- 1 teaspoon adobo sin pimienta plus more to taste
- 1 teaspoon ground cumin
- 3/4 teaspoon dried oregano leaves
- 1/4 teaspoon ground black pepper
- 1 large bay leaf optional
- 3 cups vegetable broth
Instructions
Sort, Then Clean the Lentils
- Before preparing the lentils, check for and remove any stones, twigs, or yellow lentils that you find.
- Put the lentils into a fine-mesh strainer and rinse them under cold water to remove dust and dirt.
Begin Building the Flavors
- Heat the olive oil in a heavy-bottomed pot until it ripples on the surface. Add the onion, green bell pepper, garlic, and sofrito to the oil and sauté them for 5 minutes over medium-high heat.
- Stir the aromatics with a wooden spoon every 30 seconds to a minute. The goal is to get them to a golden brown color.
- Next, add the canned diced tomatoes to the pot and cook them down to a paste for 6 minutes, stirring frequently.You want most of the liquid from the tomatoes to evaporate to create a thick, saucy consistency.
Simmer the Black Beluga Lentils
- Add the vegetable stock and the lentils to the pot with the bay leaf. Stir the lentils into the rest of the ingredients in the pot, then allow the liquid to come to a boil.
- Decrease the cooking temp to medium-low and cover the pot. Simmer the lentils for 20 to 25 minutes, stirring once every 5 minutes. The lentils are done cooking when they have a little snap to them when you bite them.
- Turn off the stove after the cooking time elapses. Taste the lentils for salt and add a few shakes of salt or more adobo as needed.
Serve, Then Enjoy
- Serve these black lentils is in grain bowls topped with fresh spinach, chopped veggies, a cheese of some kind (because I can’t resist dairy), and a drizzle of Greek yogurt dressing. You can serve them like this or alongside your favorite protein and steamed veg.
Notes
- You can replace the sofrito with green sauce, epis, or omit it.
- Replace the adobo and sazón with 2 teaspoons (total) of season salt, salt substitute, or kosher salt.
- Amp up the flavor of these lentils by adding a 1/2 teaspoon of ground ginger, ground coriander, or dried thyme leaves.
- Add a little spice to the lentils with 1/8 teaspoon of cayenne pepper or by simmering a small scotch bonnet pepper in the stew.
- You can often swap out most other lentil varieties for the black lentils with no significant time changes in the final simmering except for Puy lentils. Add another 20 minutes to their cooking time.
- I buy my black lentils online, but you can find them in most health food stores.
- Although you don't have to soak black lentils before cooking, here's how to:
- Add the cleaned and sorted black lentils to a large bowl and cover them with cool water.
- Allow the lentils to soak for 2-3 hours, then drain and rinse them with water before draining again and proceeding with the recipe.
- I like freezing them in 1/2-cup portions so I can thaw and reheat them for lunches or smaller meals.
- Store leftover vegan black lentils in an airtight container after they’ve cooled to about room temperature (don't allow them to sit at room temperature longer than 2 hours).
- Pour a 1/4 cup of vegetable stock (or water) liquid to cover them and keep them from drying out.
- Store the black lentils in the refrigerator for up to 5 days.
- To reheat black lentils, microwave a serving on high heat for 1 to 1 1/2 minutes, stirring after 30 seconds.
- Put the room-temperature black lentils into a freezer-safe container or freezer storage bag and press out as much air as possible. To maximize your freezer space, freeze the bags lying down, then stand them up once the lentils are frozen.
- You can freeze black lentils for 4 months. To thaw them, move them to the fridge the evening before you plan to reheat them. Once thawed, reheat them in the microwave or on the stovetop with a little vegetable broth.
