Mediterranean Lentil Salad with Tuna
Mediterranean lentil salad with tuna ready in 15 minutes
- 400 g canned lentil
- 150 g canned tuna
- 50 g Feta cheese
- 3 tbsp olive oil
- 1 onion
- 50 g of your favorite greens
- 1 tbsp sugar
- salt and pepper to taste
- 1 tbsp rice vinegar
- Fresh red chili pepper to taste
- 1 tsp fresh ginger
- A bunch of olives
- Some sun-dried tomatoes in olive oil
- Mixing bowl
- Chopping board
A while back, I made a healthy tuna salad without mayo which was a total success. Now I want to share with you another version of tuna salad which is just as delicious, but very different from the previous one.
It's April, and in Romania, it is still snowing. And since I can't wait to see the beautiful Mediterranean waters this summer, I decided to give this dish a Mediterranean vibe.
This being said, let me show you another way of how to make healthy tuna salad—this time with lentils.
- Start by chopping the onion. It doesn't have to be perfectly chopped.
- Heat 1 tbsp of olive oil in a pan, let it sit on medium heat, and cook the onion in it until soft and translucent. It should be around 5 minutes.
- Drain the liquid from the canned lentils and add them to the pan.
- Stir to combine with the onion and cook them for 3-5 minutes on medium heat.
- Take the pan off the heat and let it cool. While this happens, let's focus on the healthy dressing for tuna salad.
- Chop the red chili and the ginger and place them in a bowl. Add salt, sugar, rice vinegar, and the remaining olive oil. Stir well to combine.
- Transfer the lentil mixture to a salad bowl and combine it with the drained tuna. Let it sit for a couple of minutes so the flavors have the chance to combine.
- So, how to make healthy tuna salad without mayo and still make it delicious? You replace the mayo with some other creamy part. In this case, it's a cheesy addition. I go with feta, but feel free to use any type of cheese you like.
- Great! Let's serve this.
- Take your greens and lay it on a plate. Place some of the lentil-tuna mix and drizzle some dressing on it.
- Repeat for all plates. Scatter the cheese, some Dried Cherry Tomatoes in Garlicky Oil and olives on everything and serve.
As you can see, when it comes to making your dish healthier, you can have other options and don't go just with a classic healthy tuna salad with greek yogurt. This here is just one healthy alternative to mayo in tuna salad, but there are so many more. You just need to discover which flavors you like and combine them to match.
* You can serve this recipe as an appetizer for 4 people or as a main dish for 2. The nutritious values are calculated for 4 persons.
** Don't forget to tag us on Instagram when making our Mediterranean Lentil Salad with Tuna.
Nutrition Facts / Serving
- Calories 339
- Total Fat 17 g
- Cholesterol 27 mg
- Sodium 635 mg
- Potassium 394 mg
- Total Carbohydrate 24 g
- Sugars 6 g
- Protein 21 g