Salads
Lentil and Tuna Salad
Published
1 month agoon
Dig into a bowl of Mediterranean-inspired goodness with this Lentil and Tuna Salad.
Protein-rich lentils and tuna are tossed with crisp vegetables and a zesty lemon dressing, creating a refreshing and satisfying meal.
It’s the perfect make-ahead lunch or light dinner option that will keep you full and energized throughout the day.
Lentil and Tuna Salad
Prep Time 15 minutes mins
Cook Time 20 minutes mins
Course Salad
Cuisine Mediterranean
Servings 4
Calories 250 kcal
Ingredients
- 1 cup dry green lentils
- 2 cans 5 oz each tuna in water, drained
- 1 red bell pepper diced
- 1 cucumber diced
- 1/4 red onion finely chopped
- 1/4 cup fresh parsley chopped
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions
- Rinse lentils and cook according to package instructions. Drain and let cool.
- In a large bowl, combine cooled lentils, drained tuna, bell pepper, cucumber, and red onion.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper to make the dressing.
- Pour the dressing over the lentil mixture and toss gently to combine.
- Add chopped parsley and mix lightly.
- Chill for at least 30 minutes before serving for best flavor.
Notes
Nutritional Information (per serving):
- Calories: 250
- Protein: 22g
- Carbohydrates: 30g
- Fat: 7g
- Fiber: 8g
Keyword Greek Salad, Lentils, Tuna
Cooking Tips:
- Don’t overcook the lentils; they should be tender but still hold their shape.
- Taste and adjust seasoning before serving, as lentils may need more salt than you expect.
Equipment Needed:
- Saucepan for cooking lentils
- Large mixing bowl
- Small bowl for dressing
Possible Substitutions:
- Use canned, pre-cooked lentils to save time.
- Replace tuna with canned salmon or cooked chicken for variation.
- Add other vegetables like cherry tomatoes or carrots for extra crunch and nutrition.
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