Tuna Lentil Salad (High-Protein, High-Fibre)

This wholesome tuna lentil salad is one among my go-to lunches after I need one thing excessive in protein and excessive in fibre, and that additionally occurs to be round 500 energy. Plus, it’s scrumptious and you’ll swap out greens relying on what you might have out there.

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In the event you’re on the lookout for a fast and straightforward meal that’s excessive in protein and excessive in fibre, this tuna lentil salad is one thing I can extremely suggest. I usually make it for lunch as a result of it solely takes 10-Quarter-hour and I nearly at all times have some canned tuna and lentils within the pantry.

It’s a terrific recipe for anybody attempting to drop some weight or get extra protein of their weight-reduction plan. It’s solely round 500 energy but very satiating on account of protein and fibre. Plus, it’s flavourful which is a should in my kitchen! I hope you get pleasure from it.

🐟 For extra canned tuna recipes, examine these out: tunacado sandwich, scrumptious tuna soften, low-carb tuna cabbage patties, or my candy potato & tuna salad.

What You’ll Want

Some key components it is advisable to make this lentil tuna salad. Full measurements are within the recipe card beneath.

• Canned tuna – tuna in brine or water is greatest for this recipe; you should utilize canned salmon as effectively, though the calorie rely shall be barely larger on account of larger fish fats content material, which can be very wholesome fats. You probably have leftover cooked tuna, be happy to make use of that.
• Tuna dressing – you should utilize pre-made tartare sauce or whip a fast sauce with mayonnaise, yoghurt, lemon juice, gherkins/pickles and child capers (if in case you have some). Even plain mayo will work right here.

• Lentils – I used canned cooked lentils, brown sort, however you may cook dinner a batch of lentils your self and retailer them within the fridge or freezer in parts. In the event you use canned lentils, be certain to rinse them underneath water and pressure.
• For the salad – you may freestyle right here a bit of bit however I often begin with a base of lettuce or spinach, and add non-starchy greens like radish, tomatoes, cucumber, celery, bell peppers (capsicum) and so forth. If you wish to add additional fat, throw in some chopped avocado or roasted potatoes for additional carbs.

How To Make Tuna Lentil Salad

Discover the complete recipe card beneath. Listed below are some step-by-step photographs to information you alongside.

• Drain and mix the tuna with the tartare sauce components (mayo, yoghurt, chopped pickles, lemon juice and blend).
• Put together the remaining salad components and add to a big bowl in layers. Drizzle with olive oil and Balsamic vinegar and season with salt and pepper, to style.
• Prime the salad with creamy tuna combination. Add a number of additional chopped inexperienced onions and black pepper on prime. Take pleasure in!

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Variations

• Swap legumes: To keep up the added fibre and protein, you may also use black beans or chickpeas as a substitute of lentils. Cooked barley or quinoa are different good fibre/protein choices.
• Cooked hen: Not a fan of canned tuna, be happy to make use of diced cooked hen, similar to leftover rotisserie hen.
• Curry-flavoured: Incorporate curry powder into the tuna combination and add some contemporary coriander/cilantro to the combo. You should use some store-bought Asian salad dressing for the salad.

Extra Excessive-Protein Dishes