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Eva Gruendemann/Getty Images/iStockphoto/Eva 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

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Low in saturated fat and cholesterol

Very high source of fibre

Servings: 6


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


1/2 cup low-fat (1-per-cent milk fat or less) plain yogurt

1/4 cup freshly squeezed orange juice

1 tablespoon honey


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.

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