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Refreshing lentil salad

Makes 6 servings

Lentils are very versatile and work well with both savory and sweet salads. This one has the added sweetness of fresh oranges and dried cranberries.

dietitians of canada

2 plum (Roma) tomatoes, seeded and diced 2
2 oranges, peeled and cut into segments 2
1 can (19 oz) lentils, drained and rinsed 540 mL
1/2 cup sliced green onions coarsely chopped 125 mL
1⁄4 cup fresh cilantro 60 mL
3 tbsp coarsely chopped dried cranberries 45 mL
1⁄3 cup freshly squeezed lemon juice 75 mL
2 tbsp canola oil 30 mL
1⁄2 tsp freshly ground black pepper 2 mL
1⁄4 tsp salt 1 mL
1⁄4 cup toasted slivered almonds 60 mL
  • In a large bowl, combine tomatoes, oranges, lentils, green onions, cilantro and cranberries. Drizzle with lemon juice and oil; toss to coat. Sprinkle with pepper and salt. Top with toasted almonds.


Instead of using canned lentils, you can cook dried lentils. Place 1⁄2 cup (125 mL) dried green or yellow lentils in a saucepan with 11⁄2 cups (375 mL) water. Bring to a boil, then reduce heat and simmer for 30 to 45 minutes or until tender. Check near the end of cooking and add more water if the lentils become dry. Drain well. Makes about 11⁄4 cups (300 mL) cooked lentils.

Serving Idea

Serve this salad on top of mixed greens for a refreshing lunch. Add a glass of cold milk and some chopped fresh fruit.

Nutrients per serving

Calories 186
Fat 7.3 g
Saturated Fats 0.6 g
Sodium 258 mg (11 % DV)
Carbohydrate 25 g
Fibre 5 g (20 % DV)
Protein 8 g
Calcium 50 mg (5 % DV)
Iron 2.6mg (19 % DV)

Diabetes Food Choice Values Per Serving:

1 Carbohydrate
1 Meat & Alternatives
1 Fat

© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.

This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Feb. 11, 2014

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