Lentil Salad

Lentil Salad

Lentils make a hearty alternative to meat in veggie burgers, soups and salads like this one. Legumes like lentils are rich in fiber, protein, iron and folate. Plus they’re a low-calorie option if your resolution this year is to watch your weight.

CAL/SERV :

220

PREP TIME :

5 MINS

YIELDS :

12 SERVINGS

COOK TIME:

25 MINS

INGREDIENTS
  • 2 cups dried green or brown lentils
  • 1 medium red onion, diced
  • 1/4 cup capers (diced if large)
  • 2 cups fresh arugula
  • 1 medium cucumber, chopped
  • 1/2 cup chopped walnuts
  • 1/4 cup feta cheese
  • Vinaigrette:
  • 1/3 cup olive oil
  • 1/4 cup lemon juice
  • 1 Tbsp maple syrup
  • 1 Tbsp dijon mustard
  • 1 tsp salt
  • 2 tsp pepper
  • 1 tsp ground cumin
  • 1/2 tsp turmeric
  • 1/4 tsp ground cinnamon
  • 1/4 tsp cayenne pepper

INSTRUCTIONS
  1. Rinse lentils and drain. Place in a pot and cover with about 3-4 inches of water, bring to a boil and reduce to simmer. Cook for 15-20 minutes (lentils should still be slightly al dente).
  2. While the lentils are cooking, make the vinaigrette by whisking all ingredients together (or shaking in a jar with a tight-fitting lid).
  3. When the lentils are cooked, remove from heat, drain and rinse under cold running water to stop the cooking process.
  4. Add lentils to a large bowl and toss with the vinaigrette. Mix in the onion and capers.
  5. Add arugula, cucumber, walnuts and feta just before serving.

Nutrition (per serving):

220 calories, 11 g fat, 23 g carbohydrate, 11 g protein, 5 g dietary fiber, 370 mg sodium.

 Courtesy of American Institute for Cancer Research