Black Beluga – Revitalising Blueprints of the New Earth

 

Black Beluga – A New Discovery in the Morning Ritual

Black lentils, known as Beluga, are a true treasure in the world of plant-based nutrition. After cooking, their small, dark grains strikingly resemble luxurious caviar, but it is their deep, nutty flavour and exceptional properties that make them a permanent addition to my diet.

This was my first time cooking and eating black lentils. I noticed them in the shop and simply reached for them. I really enjoy and eat a lot of red and green lentils; they are my primary source of protein. I always consume legumes in the morning, after about a 40-minute break following raw fruit eaten on an empty stomach. This gives the stomach time to empty the fruit comfortably, whilst the morning hour leaves plenty of space until dinner to digest the legumes. I soaked the black lentils in the evening and cooked them in water. Then I added the previously prepared vegetables, which were also cooked exclusively in water, without frying or added fats. I enjoyed it immensely. The flavour was slightly different – more aromatic and deep. The grains are smaller than green lentils and do not fall apart, yet they remain pleasantly soft. Whenever the opportunity arises, they will certainly become a staple part of my diet.

This dish fully aligns with the principles of my HCLFLP 76/12/12 vegan model, in which I consciously ensure the right balance of macronutrients. I prepare the entire meal without added oil and without frying, and the appropriate amount of fat only arrives on the plate at the very end – by sprinkling the finished dish with freshly ground pumpkin seeds. In my case, this provides 15 to 20 grams of fat, which represents half of my daily intake. In this blueprint, fats originate exclusively from natural, unprocessed sources: nuts, almonds, and ground seeds.

Unlike the red variety, Beluga does not break down during cooking. It retains its compact, elegant shape and delicate structure, remaining completely soft and aromatic.

The deep, black colour of Beluga is due to anthocyanins – natural pigments and powerful antioxidants also present in blackberries and blueberries, which support the body in combating oxidative stress. It is pure natural power encapsulated in a small grain.

A single portion provides a solid dose of plant protein and fibre, ensuring long-lasting satiety and supporting healthy digestion. Black lentils are also rich in iron, magnesium, potassium, and B vitamins.

On the packaging of this Beluga blueprint from Greek Macedonia, the following values are listed:

Ingredients: 100% black Beluga lentils.

Nutritional values per 100g of product: Energy: 1525 kJ / 364 kcal, Protein: 25g, Carbohydrates: 63g (of which sugars: 2.0g), Fibre: 11g, Fat: 1.1g (of which saturates: 0.2g), Iron: 6.51mg.

Morning Meal: Beluga with Vegetables and Ground Pumpkin Seeds

Ingredients:

1. 130g black Beluga lentils (dry)

2. 200g fresh vegetables (cauliflower, leek, sweet red pepper)

3. 20g ground pumpkin seeds

Total nutritional value of the dish:

1. Carbohydrates: 97.6g

2. Protein: 40.1g – over half of the daily requirement

3. Fat: 12.4g – almost half of the daily requirement

4. Total energy: 662 kcal

Preparing legumes in pure water, without frying and without isolated fats, harmonises perfectly with the morning routine. Consumed at the correct interval following fruit on an empty stomach, they allow the stomach space for gentle digestion and provide complete, stable energy for the rest of the day.

Ginkgo and Gaia