alive logo

Beluga Lentil Caviar on Buckwheat Blinis

  • Prep10 mins
  • Cook20 mins
  • Total30 mins
  • Servings25 blinis
  • Ingredients16


These little bite-sized morsels are a snap to make. Traditionally, blinis are made with yeast and left to rise. We simplified the recipe using baking powder and soda. Plus, we added some buckwheat flour to make them a little nuttier. These delicious mini pancakes are the perfect foundation for any topping.


Za’atar is a Turkish blend of seasonings found in most major grocery stores. This dish lends itself to any variety of prepared spice blends if za’atar is not available.

Lentil caviar?

Called the caviar of the lentil family, black beluga lentils are a popular legume grown in parts of Canada. Full of healthy antioxidants and excellent for gut health, lentils are a wonder food and so easy to cook!


Substitute gluten-free for all-purpose flour if you wish. Just be sure your flour mix contains xanthan gum. If it doesn’t, add a generous pinch.


Beluga Lentil Caviar on Buckwheat Blinis

  • Prep10 mins
  • Cook20 mins
  • Total30 mins
  • Servings25 blinis
  • Ingredients16


  • 1/2 cup (125 mL) dry black beluga lentils
  • 1/4 tsp (1 mL) kosher salt
  • 1/2 red bell pepper, seeded and finely minced
  • 1/4 cup (60 mL) finely minced red onion
  • 1/2 cup (125 mL) plain thick yogurt
  • 1 Tbsp (15 mL) capers, rinsed and drained
  • 1 tsp (5 mL) za’atar (see tip)
  • 1/4 cup (60 mL) chopped fresh chives
  • 1/2 cup (125 mL) unbleached all-purpose flour
  • 1/2 cup (125 mL) buckwheat flour
  • 1/2 tsp (2 mL) baking powder
  • 1/4 tsp (1 mL) baking soda
  • 1/4 tsp (1 mL) kosher salt
  • 3/4 cup (180 mL) regular milk, or unsweetened nondairy alternative
  • 1 large organic egg
  • 2 Tbsp (30 mL) extra-virgin olive oil, plus extra for greasing pan
  • 1/2 tsp (2 mL) lemon juice


Per serving:

  • calories36
  • protein1g
  • fat1g
    • saturated fat0g
    • trans fat0g
  • carbohydrates5g
    • sugars1g
    • fibre1g
    • sodium73mg

Includes topping.



In fine-meshed sieve, rinse lentils, removing any tiny stones and debris. In small saucepan, bring 2 cups (500 mL) water and 1/4 tsp (1 mL) salt to a boil. Add rinsed lentils. Reduce heat to medium and cook, uncovered, for 15 minutes, or just until lentils are tender but still hold their shape. It’s best to be slightly undercooked. Drain well and transfer to medium-sized bowl. Add red pepper and onion and gently fold together. Set lentils aside to cool while making blinis.


In medium-sized bowl, combine all-purpose and buckwheat flours, baking powder, baking soda, and salt. Stir to blend. In small bowl, whisk together milk, egg, oil and lemon juice. Add to dry ingredients and stir until smooth.


Line baking sheet with parchment and set aside. Lightly brush large nonstick frying pan with a little oil. Heat pan over medium just until a drop of water bounces when added.


Drop batter, 1 Tbsp (15 mL) at a time, into hot frying pan, leaving space in between. You want batter thin enough so each blini will spread out to about 2 in (5 cm) in diameter as it cooks. If batter appears too thick, whisk in a tiny splash of additional milk.


Cook blini until bubbles form on the surface, about 1 to 2 minutes. Then flip with thin spatula and continue to cook for 1 more minute, until light golden brown. Transfer to lined baking sheet in single layer. Add a piece of parchment between layers as needed. Cover and set aside. Blinis can be refrigerated up to a day.


To serve, top blinis with equal amounts of yogurt, lentil mixture, capers, a pinch of za’atar, and a sprinkling of chives.



Going Pro

Going Pro

You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.