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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Just because I am a chef doesn't mean I don't rely on fast recipes. Indeed, we all have moments when, pressed for time, we'll use a can of tuna and a tomato for a first course. It's a question of choosing the right recipes for the rest of the menu."
-Jacques Pepin

The refrigerator light goes on...

This recipe would be fine with green or red lentils, but the black lentils hold up really well in salads. Their firm texture and nutty flavor makes them a great complement to the canned tuna. You can use almost any veggies you like in this recipe green or red peppers, diced zucchini or even some caramelized onion.

Lentils

Lentils are legumes like peas, garbanzos and peanuts. They are mostly carbohydrate and protein and not very much fat. They have tons of fiber, with a half cup of cooked lentils coming in at around 8 grams.

Like other legumes, you can cook them whole, but they are also great in soups and pureed into sauces. There are three main types. The small green lentil is also known as the French lentil. It has a thin shell and a stronger pea-like flavor. Red and yellow lentils are slightly smaller and not as plump as green lentils. They have a milder flavor. French lentils take a little longer to cook than their red and yellow cousins. More About Lentils


 

Lentil and Tuna Salad



Servings = 4 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe can be divisible by 2.

This recipe makes very good leftovers. Cooking time does not include chilling time.

2 cups water
1 cup black lentils
2 large ribs celery (diced)
1 small shallot (minced)
1 large yellow bell pepper (diced)
3 large green onions (thinly sliced crosswise)
3 Tbsp capers
2 Tbsp olive oil
1/4 tsp salt
fresh ground black pepper (to taste)
2 6-ounce cans no salt added tuna

Place the water in a large sauce pan over high heat and bring to a boil.

Add the lentils and reduce the heat to a simmer. Cook for about 25 minutes, until the water has evaporated and the lentils are tender.

Place the cooked lentils in a large mixing bowl.

Add the celery, shallot, yellow bell pepper, green onions, capers, olive oil, salt and pepper.

Mix until well blended.

Add the tuna and fold together until well blended.

Chill well before serving.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 368 Calories from Fat 90
  % Daily Value
Total Fat 11g 15%
    Saturated Fat 2g 7%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 36mg 12%
Sodium 413mg 18%
Total Carbohydrates 35g 14%
    Dietary Fiber 16g 56%
    Sugars 2g  
Protein 32g  
Vitamin A 11% Vitamin C 156%
Calcium 8% Iron 32%
Vitamin K 56 mcg Potassium 922 mg
Magnesium 105 mg