Health library

Lentil salad

Makes 12 servings.

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 tablespoon maple syrup

1 tablespoon Dijon mustard

1 teaspoon salt

2 teaspoons pepper

1 teaspoon ground cumin

1/2 teaspoon turmeric

1/4 teaspoon ground cinnamon

1/4 teaspoon cayenne pepper

Directions

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

Nutrition information

Serving size: 1/2 cup. Amount per serving: 210 calories, 11g total fat (1.5g saturated fat), 5mg cholesterol, 23g carbohydrates, 8g protein, 6g dietary fiber, 360mg sodium.

Source: American Institute for Cancer Research