Greek lentil salad

Prized for their vegetable protein, soluble fibre, and high folate content, lentils are an essential good-for-you pantry staple. And there is no need to wait for chilly soup weather to prepare lentils. They are also delicious in summer salads like this one. Feel free to substitute two cans (398 millilitres/15 ounces) of lentils (drained and rinsed) for the dried lentils in this recipe.

Preparation time: 20 minutes

Cooking time: 25 to 30 minutes

Serves 6

• 200 g (1 c) dried green or brown lentils, rinsed
• 5 ml (1 tsp) salt, divided
• 45 ml (3 tbsp) lemon juice
• 30 ml (2 tbsp) extra-virgin olive oil
• 1 garlic clove, minced
• Freshly ground pepper to taste
• 250 ml (1 c) chopped scallions (1 bunch)
• 340 g (1 c/12 oz) roasted red peppers from a jar, rinsed and diced
• 60 g (1/2 c/2 oz) crumbled feta cheese
• 75 ml (1/3 c) chopped fresh dill
• 450 g (6 c) trimmed arugula or watercress, washed, dried and torn

1. Place the lentils in a large pot and cover with water. Bring to simmer. Reduce heat to medium-low, partially cover and simmer for 15 minutes. Add two millilitres (1/2 teaspoon) of salt and cook until lentils are tender but not broken down, 10 to 15 minutes longer. Drain and let cool slightly.
2. Whisk the lemon juice, oil, garlic the remaining two millilitres (1/2 teaspoon) salt and the pepper in a large bowl. Add the warm lentils and toss gently to mix. Add the scallions, roasted red peppers, feta and dill. Toss again. To serve, mound lentil mixture on a bed of arugula. One serving is 175 millilitres (3/4 cup).

Per serving: 160 calories, 10 g protein, 13 g carbohydrates, 10 g fibre, 7 g total fat, 2 g saturated fat, 5 mg cholesterol, 700 mg sodium.

Ingredient note: Common brown lentils are fine for this recipe, but small green lentils from France (often known as Le Puy or Puy lentils) are preferred for salads because they retain their shape and have an appealing chewy texture. Total cooking time is about 20 minutes for green lentils and 25 to 30 minutes for brown lentils.