This healthy tuna lentil salad is one of my go-to lunches when I want something high in protein and high in fibre, and that also happens to be around 500 calories. Plus, it’s delicious and you can swap out vegetables depending on what you have available.
Ingredients
For the tuna mixture
- 90 grams of canned tuna 3 oz, drained (about 75-80 grams drained weight)
- 1 tablespoon mayonnaise
- 1 tablespoon Greek yoghurt I used light/low-fat version
- 1 tablespoon chopped gherkins/pickles
- 1 tablespoon lemon juice
- 1 tsp baby capers in brine, chopped, optional
For the salad
- 0.75 cup cooked lentils brown (about 2/3 of a cup)
- 2 cups chopped lettuce
- 4 cherry tomatoes halved
- 1/3 medium red bell pepper diced
- 2 radishes sliced
- 1 green onion chopped
- A pinch of salt and pepper
- 1 tablespoon olive oil
- 1 tablespoon Balsamic vinegar
Instructions
- Drain and combine the tuna with the tartare sauce ingredients (mayo, yoghurt, chopped pickles, lemon juice and mix).
- Prepare the remaining salad ingredients and add to a large bowl in layers. Drizzle with olive oil and Balsamic vinegar and season with salt and pepper, to taste.
- Top the salad with a creamy tuna mixture. Add a few extra chopped green onions and black pepper on top. Enjoy!
Video
Notes
Tartare sauce: you use my homemade tartare recipe or store-bought sauce; alternatively, for a super quick sauce, use 1 tablespoon mayonnaise + 1 tablespoon Greek yoghurt and 1 tablespoon chopped gherkin/pickles and a little pickle juice.
Storing the salad: The salad will keep for 24 hours in the fridge. However, I prefer to store it the salad part and the tuna mixture separately and I add the olive oil and Balsamic just before serving. If you want to take this salad to work, it should be okay for 1/2 day pre-mixed, or you can bring the salad dressing in a small container to add later.
Nutrition
Calories: 515kcal | Carbohydrates: 46g | Protein: 32g | Fat: 24g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 11g | Trans Fat: 0.03g | Cholesterol: 34mg | Sodium: 649mg | Potassium: 1245mg | Fiber: 16g | Sugar: 13g | Vitamin A: 2561IU | Vitamin C: 83mg | Calcium: 133mg | Iron: 8mg
Tried this recipe?Mention @cookedandloved or tag #cookedandloved