Spiced Beluga Lentils: Nutritious & Aromatic

Ingredients

Estimated total cost: €2.48 · €0.62/serving

• 1/2 cup extra-virgin olive oilEst. price €0.45–€0.90
• Kosher saltEst. price €0.01–€0.03
• freshly ground black pepperEst. price €0.02–€0.05
• 1/2 cup diced white onionEst. price €0.10–€0.25
• 1 teaspoon thyme leavesEst. price €0.15–€0.30
• 3 sprigs basilEst. price €0.25–€0.50
• 11/2 cups lentilsEst. price €1.20–€2.40
• 1 chile de rbolEst. price €0.05–€0.15
• 1/4 cup red wineEst. price €0.25–€0.60

Steps

1. 1

   Begin by washing the lentils thoroughly and inspect them to eliminate any debris or impurities.

2. 2

   Begin by heating a medium saucepan over medium heat for 2 minutes. Next, add 2 tablespoons of olive oil and allow it to heat for a minute. Introduce the onion, thyme, chile, 1 teaspoon of salt, and a pinch of pepper into the pan. Sauté the onion mixture, stirring frequently until the onions are soft and translucent, approximately 5 minutes.

3. 3

   Begin by combining the lentils with 1 teaspoon of salt in the pot. Sauté for approximately 2 minutes, ensuring that the lentils are well-coated with the oil and vegetables. Lower the heat setting to low before pouring in the wine swiftly. Follow this by adding 6 cups of water and raising the temperature to high until it reaches a boil. Reduce the heat to a simmer and let it cook for 25 to 30 minutes until the lentils have reached a tender consistency.

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• Cultural note

  Beluga lentils are named for their resemblance to caviar and are a type of black lentil that originated in central Asia. This dish combines Mediterranean herbs like thyme and basil with a touch of heat from chile de rbol, creating a fusion of flavors. Lentils have been a staple in various cultures for centuries due to…

• Seasonal note

  Beluga lentils are typically harvested in the summer and fall months, making this dish ideal for late summer and early fall when the lentils are at their freshest. Thyme and basil are also abundant during this time, enhancing the dish's flavors.

• Health note

  This dish is a nutritious powerhouse, packed with plant-based protein, fiber, and essential vitamins like A, C, and K. The high fiber content helps with digestion and promotes satiety, while the low sugar and cholesterol levels make it heart-healthy. The zinc content supports immune function and metabolism.