Who Knew Black Lentils Could Taste This Good?

Black Lentil StewOne of the coolest things that people discover when they begin to take a more plant-based approach to eating is the startling variety of legumes and lentils available. Black lentils are a recent discovery at Fooducate HQ, but have since become a favorite. Round and black, they are sometimes called Beluga lentils, due to their similarity to the pricey caviar variety. As with all lentils, you can buy these in bulk for a pittance.

All lentils are nutrition powerhouses. Just half a cup of cooked lentils provides close to 20% of your iron requirements, over 30% of fiber, 10% of potassium, and host of other vitamins and minerals.

The recipe below is simple and straightforward and requires almost no cooking skills.

Black Lentil Stew


  • 1 tbsp. olive oil
  • 1 medium onion, diced
  • 2 carrots, diced
  • 1 cup of black lentils
  • 2 cups of water or vegetable stock
  • 5 sprigs of fresh thyme
  • salt and pepper to taste


  1. Soak lentils for 1-4 hours in advance of preparation. This is not a must, but shortens cooking time.
  2. Heat olive oil in a saucepan over a medium-high flame.
  3. Add onions and saute´ for 3 minutes.
  4. Add carrots and continue to sauté for another 5 minutes.
  5. Boil 2 cups of water.
  6. Drain and rinse the lentils, then add them to saucepan.
  7. Stir veggies with lentils for a minute, then add boiling water. You can add regular water too, but it cools down the mix and takes longer to prepare.
  8. Add sprigs of thyme and mix.
  9. Reduce heat and cover saucepan.
  10. Cook for 25-35 minutes until lentils are soft but not falling apart and most of the water has either been absorbed by the lentils or evaporated. Stir occasionally.
  11. Remove from heat and remove thyme stems. The tiny leaves will have fallen off by then.
  12. Add salt and pepper to taste.

Serve with rice and salad, or as a side dish to poultry or fish dishes.

Black Lentil Stew Nutrition

  • Anna

    The soup sounds delicious and healthy!

  • http://greeneyedguide.com/ Danielle Robertson

    That’s a LOT of fiber in 3/4 cups. Should I be cautious of, ahem, GI issues when trying this recipe for the first time? Also, 1-4 hours is a big window to soak. Do I just choose how long to soak or should I be looking for physical indicators? @GreenEyedGuide

    • Eddie

      I would say with soaking whole legumes, longer is better, also a good soak seems to reduce the chances of having ”wind issues”. Another trick, if you are concerned about upset digestion when eating legumes, is to cook them with caraway seeds, dill seeds or fennel seeds as a spice, those herbs reduce such problems pretty well. Source: trial and error+some applied folk herbalism

      • http://greeneyedguide.com/ Danielle Robertson


  • Martin Dumais

    Wanted to reduce my meat ingestion, I use those lentils as a replacement for grounded beef in my recipes. Very good.

  • Dale

    I love lentils (try the pink French variety too). I follow this basic recipe but I add crushed garlic, thin sliced shallots and I substitute half chicken stock and use shredded rotisserie chicken. This way it’s more of a complete meal along with a whole grain rustic roll or baguette.

  • Mrs. Franklin

    I’ve used these lentils to make burgers and they came out awesome! Husband loved ‘em as well and he’s a very carnivorous/ anti- lentil man. Try it!

    • Terri

      Sounds delicious! Can you share a recipe?

  • MtnMan47

    I love all types of lentils! I was raised on a ranch and was a major meat eater. Have substituted lentils for ground beef in tacos, etcetera. Season as for GB. If worried about wind, try Beano before eating.

  • jonbanks

    Thanks for this I will try it sometime this week. I got some of these lentils a few days ago and was goi
    ng to look up some recipes, but now I don’t have to. Thanks again.