Salad with Avocado & Beluga Lentils

Ingredients for Beluga lentils

• Beluga lentil cup (120-150 gr)
• 1 tbsp. olive oil
• ½ onion
• 1/2 clove garlic
• 1 bay leaf
• Salt & pepper

🥗 Ingredients for the salad

• ½ raw avocado
• 4 mini tomatoes
• 1 cucumber
• ½ red pepper
• 1-1.5 tbsp. olive oil
• 1 palm of tofu
• fresh leaves of herbs parsley or mint or basil
• Salt & pepper

Method

Boil the lentils for about 20-30 minutes together with the onion, bay leaf, garlic, a little salt and a tablespoon of olive oil. At the end of the cooking, remove the onion and leave them to cool at room temperature. In a bowl place the avocado, cherry tomatoes, cucumber, pepper, olive oil, salt, tofu and mix the fresh herbs.

Tips: beluga lentils are more digestible than other lentils and need to be soaked overnight.

Enjoy!

Extra information about black lentils:

Nutritional value

Black lentils are a legume with high nutritional value. They contain good sources of iron, phosphorus, carbohydrates, proteins, fiber, B vitamins, folic acid and minerals. They are rich in protein and fiber, since only half a cup of cooked black lentils contain about 12g of protein and 9g of fiber.

Proteins

All legumes, like lentils, contain a large amount of vegetable protein, but the amino acid methionine is missing. This amino acid can be easily met when with the right nutritional combinations such as: lentils with cereals, bread, nuts (whole grains), nuts or seeds.
 

Fiber

They also contain large amounts of fiber (mainly soluble). A diet rich in fiber, especially soluble ones, such as those found in legumes, is associated with a reduced risk of developing heart disease and colon cancer.

Iron

Lentils contain large amounts of iron (non-heme). However, it is necessary to accompany legumes with foods rich in:

• Vitamin C (eg orange)
• B-carotene (eg carrot)
• Malic acid (eg white wine)

These substances help to better absorb non-heme iron (about three times).

Folic acid

Folic acid belongs to the group of B vitamins and is found in large quantities in legumes. Research has shown that this vitamin is important in preventing heart disease and certain cancers.

Low glycemic index

Consumption of black lentils, like other plant foods, is associated with a reduced risk of many diseases and conditions such as obesity, diabetes, heart disease. By consuming black lentils, you can stay full and with increased energy for a long time. They are, above all, easy to digest and enhance digestion, reducing the appearance of constipation.

Why are they black?

Their intense black color is due to the high concentration of anthocyanins, antioxidants found in cherries, berries, plums, blueberries, etc. Scientific studies show that anthocyanins have been shown to enhance memory and have anti-cancer properties.