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Entree, Salads, Vegetarian, Sponsored |210 calories per serving|30 minute recipe

Lentil Salad

This content was last updated on December 16, 2019

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. This recipe can be ready in less than 30 minutes with relatively no prep so you can eat well even on a busy weeknight.

 

Ingredients

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Lentil Salad
  • 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
Makes 12 servings (1/2 cup). Per serving: 210 calories, 11 g total fat (1.5 g saturated fat, 0 g trans fat), 5 mg cholesterol, 23 g carbohydrates, 8 g protein, 6 g dietary fiber, 360 mg sodium, 3 g sugar, 1 g added sugar.

Directions

  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 the 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.

Tips

This recipe is sponsored by the American Pulse Association.

If you’re interested in becoming a corporate sponsor please contact our Corporate and Foundations Relations department at sponsorship@aicr.org. All AICR Health-e-Recipes meet AICR recipe guidelines and are reviewed and analyzed by AICR Registered Dietitians.

Sponsors

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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