Salads are an excellent, easy, and convenient way to nourish your body with powerful nutrients while keeping yourself light and invigorated. We all have heard about the nutritional benefits of lentils, and yes, beluga lentils are no less.

These deep and black tiny globules of protein, starch, and fiber have become a popular staple for health enthusiasts for their abundant health benefits, including weight loss, digestion, muscle health, and more.

Today, we bring to you a healthy and delicious recipe of Beluga Lentil Salad with an assortment of fresh veggies that will leave your taste buds in awe and your body highly energized. Let’s get started.

Ingredients

1 cup beluga lentils
2 cups water
1 tsp sea salt
1 medium-sized red bell pepper, chopped
1 medium-sized yellow bell pepper, chopped
1 small-sized shallot, minced
1 cucumber, chopped
1 cup cherry tomatoes, halved
2 tbsp extra-virgin olive oil
2 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped
2 tbsp fresh basil, chopped
2 tbsp lemon juice
2 cloves garlic, minced
1/2 tsp black pepper

Instructions

Rinse the beluga lentils and add them to a pot of boiling water.
Reduce the heat to a simmer, add a teaspoon of sea salt to the pot, and let the lentils cook for about 20-25 minutes until they are tender but not mushy.
Drain any excess water and let the lentils cool to room temperature.
In a large mixing bowl, add the cooled lentils, chopped peppers, minced shallot, chopped cucumber, and halved cherry tomatoes.
In another mixing bowl, whisk together the extra-virgin olive oil, chopped parsley, chopped mint, chopped basil, lemon juice, minced garlic, and black pepper.
Pour the dressing over the lentil and veggie mixture, and toss gently.
Let the salad sit for at least 30 minutes in the refrigerator before serving, so all the flavors can mingle and develop well.
Finally, garnish the salad with extra herbs, squeeze some lemon juice, and enjoy.

Health benefits of beluga lentils

Beluga lentils are an excellent source of protein, fiber, and carbohydrates, making them a perfect choice for vegans, vegetarians, or anyone looking to consume less meat-based protein.

Besides being low in calories, beluga lentils are abundant in the following nutrients:.

Plant-based protein: Beluga lentils contain 18g of protein per cooked cup, which is equivalent to 36% of the daily recommended intake for adults.
Fiber: One cup of cooked beluga lentils provides 16g of fiber, which helps in improving digestion, reducing inflammation, and promoting weight loss by keeping you full for longer.
Vitamins and minerals: Beluga lentils are rich in essential vitamins and minerals, such as iron, magnesium, potassium, and folate that help support overall health, cognitive function, and improve immunity.
Antioxidant benefits: Beluga lentils contain powerful antioxidants that help reduce oxidative stress in the body, lower the risk of chronic diseases, and boost cardiovascular health.

Health benefits of fresh veggies used in the recipe

The fresh, colorful veggies used in this recipe also pack tons of health benefits and make the dish nutrient-dense and flavorful.

Bell peppers: Bell peppers are an excellent source of vitamin C, fiber, and antioxidants that help boost immunity, improve digestion, and prevent chronic diseases.
Shallots: Shallots are an excellent source of antioxidants, vitamins, and minerals that help improve bone health, prevent anemia and regulate blood sugar levels.
Cucumbers: Cucumbers are low in calories, high in water content and offer essential nutrients such as vitamin K, C, and potassium that support various functions of the body, including hydration, digestion, and immune function.
Tomatoes: Tomatoes are abundant in lycopene, a powerful antioxidant that helps reduce inflammation, lower the risk of heart disease and certain cancers, and promote skin and eye health.
Herbs: Fresh herbs like parsley, mint, and basil are rich in essential vitamins and minerals, including vitamin K, C, and antioxidants that help regulate blood pressure, boost digestion, and support healthy skin.

Final thoughts

This Beluga Lentil Salad with Fresh Veggies is an excellent dish for anyone looking for a light, refreshing, and nutritious meal.

The combination of protein, fiber, and essential vitamins and minerals from beluga lentils and fresh veggies makes it a complete plant-based source of nutrition that helps keep you full, energized, and healthy.

Try this recipe out today, and let us know your thoughts in the comments.