Black beluga lentils
Why they’re great: Green lentils remain an inexpensive source of protein, fibre and folate. Diminutive black beluga lentils (named after the glistening beluga caviar they resemble when cooked) have a striking jet-black skin and a slightly nutty, less earthy taste than green lentils. And unlike green lentils, black lentils possess anthocyanins, the same potent antioxidants found in dark berries such as blueberries and blackberries. Anthocyanins help to stymie free-radical cell damage, offering some protection from diseases such as cancer and heart disease. Like other legumes, black lentils are a nutrition dream, with impressive amounts of vitamins, minerals and protein—and a whopping nine grams of dietary fibre in a mere ¼ cup (60 mL) to keep you feeling full. Similar to green lentils, the black-hued ones contain only about 170 calories in a one-cup (250 mL) cooked serving. Black lentils take only 20 minutes to cook in a pot of simmering water until they are slightly tender. And unlike dried beans, lentils require no presoaking. Because they hold their shape and chewy texture once cooked, black beluga lentils are a smart choice for salads, stews and soups. They pair particularly well with salmon, pork, mushrooms, roasted root vegetables, walnuts and mustard-infused vinaigrettes.
- 400 grams Black Beluga lentils
- 80 grams Pumpkin seeds - toasted
- 400 grams raw peeled Prawns
- 2 sticks fresh Garlic
- 1 small punnet Cherry tomatoes
- 1 ripe Avocado - peeled and diced
- Coriander - I big handful
- Basil – about 10 leaves
- Mint – about a small handful
- Parsley – about a small handful
- ¼ glass white wine
- 4 tbsp Olive oil and some more to cook prawns
- Lemon juice from ½ a lemon
- 1 tbsp Maple Syrup
- 1 tsp Dijon Mustard
- Salt – pepper or chilli
Cook the lentils in cold unsalted water for about 20 minutes, rinse, drain and cool. Meanwhile chop the parsley and garlic and in a little olive oil cook gently. Add the prawns and white wine and cook for a few minutes. Set aside.
To make the herb dressing, blend together the mustard, maple syrup, lemon juice, 4 tbsp of oil, basil, mint and coriander.
Mix all the ingredients together, season to taste and serve.