These aren’t your average lentils. Black lentils get their inky black color from anthocyanins- the same potent antioxidant pigments that make blueberries and purple sweet potatoes longevity superfoods. Anthocyanins are studied for their brain-protective effects and strong anti-inflammatory action, and research has shown they can help target and starve colon cancer cells.

And you’re getting serious fiber from these babies! ½ cup of dry black lentils cooks up to ∼1 cup and delivers about 15g fiber… that’s half your daily goal! Fiber feeds your gut microbiome, helps regulate blood sugar, and keeps you full. The real magic happens when fiber is combined with polyphenols, and this dish is an excellent example.

I simmer the lentils in bone broth to bump up the protein, then mix them with caramelized onions and lemony spinach. Serve over rice with pesto and a fried egg. Feels like comfort food, ready in no time, and packed with fiber and flavor. Proof healthy doesn’t have to be hard and can taste good too!

Serves 2-3

Ingredients

For the lentils:

• 1/2 cup black lentils, or beluga lentils
• 2 cups water or bone broth
• Salt
• 2 Tbsp olive oil
• 1 small onion, thinly sliced
• 1/4 cup rice vinegar (or white balsamic vinegar)
• 5 oz baby spinach
• Juice of 1/2 lemon

Optional to help reduce gas and bloating: Add a 2-3 inch piece of kombu to the boiling water. This helps break down the raffinose in the lentils, thus reducing gas. Discard the kombu once the lentils are fully cooked (like you would a bay leaf).

For serving:

• 2 cups cooked rice
• 2-3 Tbsp pesto, store-bought or homemade
• 2-3 fried eggs
• Fresh herbs (basil, cilantro, parsley), chopped
• Optional: dollop of Greek yogurt or Tzatziki (below)

Instructions

1. Place lentils in a small pot with water (or bone broth). Add 1 tsp salt. Bring to a simmer and cook 20-25 minutes until tender. If there is any remaining liquid once the lentils are cooked, drain/discard.
2. Meanwhile, heat olive oil in a large skillet over high heat. Add onion and pinch of salt. Stir, cover, reduce to low, and cook slowly while lentils simmer. You want them soft and lightly golden.
3. Uncover, raise heat to medium. Add cooked lentils, vinegar, spinach, salt and pepper. Cook a few minutes until the spinach is wilted. Finish with a juice of 1/2 lemon. Taste and add more salt, olive oil, or vinegar if needed.
4. Spoon rice into bowls. Top with a big scoop of lentils & spinach mixture. Add a dollop of pesto, fried egg on each, and fresh herbs. It’s also delicious with a dollop of Tzatziki (below).

Optional: Quick Tzatziki

• 1 cup Greek yogurt
• 1/2 cup grated cucumber, squeezed dry
• 1 small garlic clove, grated or minced
• 1 Tbsp lemon juice
• 1 Tbsp olive oil
• 1 Tbsp chopped dill or mint
• Salt to taste

Whisk everything together. Top your bowl with Tzatziki.