|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|
|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|
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.
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