Stock PhotoEva Gruendemann/Getty Images/iStockphoto
Per 1 1/2 cups: 224 calories, 12 g protein, 1 g total fat (0 g saturated fat), 44 g carbohydrate, 9 g fibre, 0 mg cholesterol, 221 mg sodium
Excellent source of: vitamin C, potassium
Good source of: vitamin K, iron, beta-carotene
Low in saturated fat and cholesterol
Very high source of fibre
Servings: 6
Salad
3 cups water
1 1/2 cups dried green lentils, rinsed
1/4 cup freshly squeezed lemon juice
2 cups diced orange segments
1 1/2 cups finely chopped orange bell pepper
1 1/2 cups diced cucumber
1 cup finely chopped cilantro
3 tablespoons freshly squeezed lemon juice
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
Dressing
1/2 cup low-fat (1-per-cent milk fat or less) plain yogurt
1/4 cup freshly squeezed orange juice
1 tablespoon honey
Method
Heat water and lemon juice in a saucepan over high heat; bring to a boil. Add lentils; stir and bring back to a boil. Cover with a lid, reduce heat to low; simmer until lentils are cooked but still tender, about 20 to 22 minutes. Drain excess liquid. Set aside to cool.
In a large mixing bowl, combine cooked lentils with orange segments, bell peppers, cucumber, cilantro, lemon juice, salt and cayenne pepper. Toss to combine.
In a small mixing bowl, whisk together yogurt, orange juice and honey.
Drizzle honey mixture over lentil salad. Toss to combine.
Serve cold.
Leslie Beck