A fresh and tasty lentil and oil-packed tuna salad, with sautéed zucchini and carrots, onion, and basil… a very simple dish, great in summer but suitable for all seasons. I used pre-cooked lentils (you can also use dry ones if you prefer) and the vegetables I had on hand, but you can vary by adding cherry tomatoes, bell peppers, or other ingredients to taste. Try this recipe, it’s quick to prepare but really very appetizing!
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- Difficulty: Very easy
- Cost: Cheap
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Seasonality: All seasons
- Energy 251.35 (Kcal)
- Carbohydrates 21.87 (g) of which sugars 2.45 (g)
- Proteins 24.74 (g)
- Fat 5.62 (g) of which saturated 0.95 (g)of which unsaturated 3.34 (g)
- Fibers 10.12 (g)
- Sodium 432.48 (mg)
Indicative values for a portion of 220 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 8 oz cooked lentils
- 6 oz oil-packed tuna
- 1 zucchini
- 1 carrot
- Half red onion
- basil (or other herbs to taste)
- extra virgin olive oil
- salt
Tools
- Skillet
- Strainer
- Cutting board
- Bowl
Preparation
Pour the lentils into a strainer and let them drain well from their cooking liquid. If you prefer, you can also rinse them.
Peel the carrot and cut it into pieces, trim the zucchini and cut it into cubes as well.
Place the vegetables in a skillet with a drizzle of oil and a pinch of salt. Cook them for a few minutes over high heat, so that they are slightly browned and not too tender.
Clean the onion and cut it into rings. If you prefer, you can soak it in warm water to slightly tone down its strong flavor.
Combine the lentils, carrots, zucchini, and onions in a bowl.
Add the tuna, drained of excess oil and broken into pieces. Mix everything well and add a few leaves of basil.
If necessary, adjust the salt and oil.
Your lentil and tuna salad is ready, serve it at room temperature or cold… enjoy!
Tips and Notes
You can customize the recipe with the vegetables you prefer, depending on the season: tomatoes, cucumbers, mushrooms, bell peppers, etc.
You can enrich the salad with diced feta cheese, black olives, or croutons toasted in the oven.
You can use dry lentils and boil them in water for about 30 minutes.
I recommend using high-quality oil-packed tuna, in this case, I chose fillets preserved in glass.
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