Lentils make a hearty alternative to meat in veggie burgers, soups and salads like this one.

Legumes like lentils are rich in fiber, protein, iron and folate. Plus they're a low-calorie option if your resolution this year was to watch your weight.

This recipe can be ready in less than 30 minutes with relatively no prep so you can eat well even on a busy weeknight.

Servings: 12 (about ½ cup each)Prep time: 5 minutesCook time: 25 minutesSalad2 cups dried green or brown lentils1 medium red onion, diced¼ cup capers (diced if large)2 cups fresh arugula1 medium cucumber, chopped½ cup chopped walnuts¼ cup feta cheeseVinaigrette1/3 cup olive oil¼ cup lemon juice1 tablespoon maple syrup1 tablespoon Dijon mustard1 teaspoon salt2 teaspoons pepper1 teaspoon ground cumin½ teaspoon turmeric¼ teaspoon ground cinnamon¼ teaspoon cayenne pepperRinse lentils and drain. Place in a pot and cover with 3 to 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.Source: American Institute for Cancer Research