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Lentil Salad with Vinaigrette

(The Best Years in Life) 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:

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 extra virgin olive oil
1/4 cup lemon juice
1 Tbsp maple syrup
1 Tbsp dijon mustard
1 tsp Himalayan pink salt or kosher salt
2 tsp pepper
1 tsp ground cumin
1/2 tsp turmeric
1/4 tsp ground cinnamon
1/4 tsp cayenne pepper

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

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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.

Makes 12 servings (about 1/2 cup per serving).

Per Serving: 220 calories, 11 g fat, 23 g carbohydrate, 11 g protein, 5 g dietary fiber, 370 mg sodium

Original recipe (modified) and image source: aicr.org

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.