Miso Black Caviar Lentils – Why Lentils and Fermented Foods are so Good for You!

Miso Black Caviar Lentils – Why Lentils and Fermented Foods are so Good for You!

Surprisingly great and helps build immunity! Give this a try…Everyone needs to know how to cook lentils! These lentils are known as Beluga or Caviar lentils because they resemble Beluga caviar when uncooked. It doesn’t get much simpler than this 5 ingredient recipe because we’ve got an ancient Chinese flavoring doing all of the heavy lifting. If you’ve tried or heard of Miso soup, you’re already familiar with it.

Miso is a type of fermented food made from soybeans and sometimes rice or other items too. Their are many variations and flavors, but, once you know the color, it clues you into the intensity of the flavor. The lighter the color, white of or pale yellow, the softer the flavor. It goes all the way to a dark brownish red with the most intensity.

Fermented foods are excellent to incorporate into your diet because it’s good for your gut! Like yogurt, another fermented food, these are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

Everyone who has ever watched tv knows from commercials that those are very good for you! We have beneficial bacteria in our digestive system and when in a healthy balance, this enhances our immunity, and helps us fight off sickness and disease! And that’s just the seasoning!

Black lentils are rich in protein and fiber — like all varieties of lentils. Just a half cup of cooked black lentils packs in about 12 grams of protein and 9 grams of fiber, a powerful nutrient combo that helps keep you full and energized. That’s hard to beat!


Miso Black "Caviar" Lentils
Prep time
Cook time
Total time
Small, shiny and black resembling Beluga caviar!
Recipe type: Beans
Cuisine: Californian
Serves:: 2-4 Makes: About 3 Cups
  • 4 C Water
  • 1 C Black caviar lentils, rinsed, drained (or, any type of lentil with the recommended cooking time)
  • 2 T Light Sweet Miso (fermented rice and soybeans paste, found in the Asian foods section of your grocery store)
  • ¼ t Garlic powder
  • Pinch ground black pepper
  1. Bring water to a simmer in a medium saucepan or med-high heat.
  2. Add lentils.
  3. Simmer gently with lid tilted, about 20-24 minutes, until tender, but still firm, or to desired texture.
  4. Stir in Light sweet miso paste and gently combine.
  5. Serve hot, room temperature, or chilled.
  6. Refrigerate, tightly covered, for up to 1 week.


Leave a reply

Rate this recipe:  

Want a Healthy Reminder?

Easy, Healthy, & Flavorful New Recipes

Delivered Right to your Inbox…