Lentil Salad with Citrus Yogurt Dressing

Salads.
Here protein- and folate-packed lentils are combined with orange segments, orange bell pepper and cilantro for a tasty, nutrient-rich salad.    

Lentil Salad with Citrus Yogurt Dressing

Ingredients

Quantity Ingredients
SALAD
3 cups(750 ml) water
1/4 cup (50 ml) freshly squeezed lemon juice
1-1/2 cups (375 ml) dry green lentils, rinsed
2 cups(500 ml) diced orange segments
1-1/2 cups (375 ml) finely chopped orange bell pepper
1-1/2 cups (375 ml) diced cucumber
1 cup (250 ml) finely chopped cilantro
3 tbsp (50 ml) freshly squeezed lemon juice
1/2 tsp (2 ml) salt
1/4 tsp (1 ml) cayenne Pepper, or to taste
DRESSING
1/2 cup (125 ml) low-fat (1% MF or less) plain yogurt
1/4 cup (50 ml) freshly squeezed orange juice
1 tbsp (15 ml) honey

Directions

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 any 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.

Serves 4.

Nutrition:  Per 2 cup (500 ml) serving: 337 cal, 19 g pro, 2 g total fat (0 g saturated fat), 67 g carb, 14 g fibre, 1 mg chol, 331 mg sodium 

Source: Leslie Beck's Healthy Kitchen