While it may not be instinctive to think of “black foods” as healthy, believe it or not, it’s exactly their odd color that is responsible for making them a superfood! The dark pigment we see in things like black rice, black lentils, black berries, black sesame seeds (and more!) is actually a sign of rich antioxidant content, primarily in the form of anthocyanins. Normally anthocyanins are known as the blue and purple antioxidants (often found in berries), but when they’re dense enough, they can actually look purple-black … such as you see on the skin of an eggplant. Well known for their benefits with cardiovascular health and anti-aging, anthocyanins are a well-studied nutrient, and are definitely something to seek in the food realm. You may not taste much difference between brown and black rice, or between green and black lentils, but you can consider these black beauties a serious anti-aging upgrade!
Black Lentils with Brussels & Gojis
You can make the lentils and the Brussels sprouts at the same time to create a hearty main dish in just 30 minutes.
Serves 4-6
3 tablespoons goji berries, chopped coarsely
3 tablespoons olive oil
1 1/2 tablespoons red wine vinegar
1 pound Brussels sprouts, trimmed and halved
1 tablespoon safflower oil
1 tablespoon fresh lemon juice
1 tablespoon yacon syrup
1/4 cup minced fresh parsley
Place the lentils in a medium saucepan with 3 cups of water. In a small bowl, whisk together the miso paste and one cup of water, and add to the lentils. Bring to a simmer, and cook for 20-22 minutes with a lid slightly ajar, until lentils are tender. Drain in a sieve, and transfer lentils to a mixing bowl. Add the goji berries into the hot lentils and toss well. Mix in the olive oil and red wine vinegar and a little black pepper. Keep warm until the Brussels sprouts are ready.
While the lentils are cooking, make the Brussels sprouts. On a baking sheet, toss Brussels sprouts and safflower oil together, season with salt and pepper, and add a spoonful of water to the pan. Spread the Brussels sprouts out and arrange face-down. Cover tightly with aluminum foil. Roast for 10 minutes, remove foil, then roast for 10-15 minutes longer, or until Brussels sprouts are heavily browned. Toss with lemon and yacon. Add the Brussels sprouts to the lentils, along with the fresh parsley. Toss well, and adjust seasonings if desired. Top with walnuts, and serve warm.
Originally posted on Navitas Naturals. Recipe by Julie Morris.
