Health and Delicious Summer Meal Option

Summer salads offer a light, fresh option for those who want to eat healthy and maintain a low-calorie diet. This lentil salad is not only a great option for someone who wants to eat healthy, but a delicious option for someone who also wants help prevent cancer as well.

Lentils are a good alternative to meat and are often used in veggie burgers, soups and salads. Lentils are rich in fiber, protein, iron and folate. Several studies have demonstrated that the consumption of lentils is immensely connected to the reduction in the incidence of diseases such as diabetes, obesity, cancers and cardiovascular diseases due to its bioactive compounds.

This recipe is healthy, cancer-fighting, requires little prep and can be made in less than 30 minutes!

Serves 12

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

1/3 cup olive oil
1/4 cup lemon juice
1 Tbsp maple syrup
1 Tbsp dijon mustard
1 tsp salt
2 tsp pepper
1 tsp ground cumin
1/2 tsp turmeric
1/4 tsp ground cinnamon
1/4 tsp cayenne pepper


  • 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).
  • While the lentils are cooking, make the vinaigrette by whisking all ingredients together (or shaking in a jar with a tight-fitting lid).
  • When the lentils are cooked, remove from heat, drain and rinse under cold running water to stop the cooking process.
  • Add lentils to a large bowl and toss with the vinaigrette. Mix in the onion and capers.
  • Add arugula, cucumber, walnuts and feta just before serving.

Credit: American Institute for Cancer Research