Cracking lentil & tuna salad with crunchy veg
A fresh lentil and tuna salad with crunchy vegetables and a lemon dressing, ready in 25 minutes and perfect for portioning across the week. High in protein, no faff.
What lentil and tuna salad is and why it travels well
Lentil and tuna salad is a cold, complete salad of cooked lentils, tuna in water, cucumber, tomato, thinly sliced red onion and black olives, dressed with olive oil, lemon juice and Dijon mustard. It combines the protein of the tuna with the fibre and slow carbohydrates of the lentils, so it works as a lunch on its own, with no side. It is a Mediterranean meal-prep recipe: it comes together in 25 minutes with no cooking (the lentils are pre-cooked or tinned), splits into four containers and improves the next day, when the dressing soaks into the lentils. To keep the vegetables crunchy you can carry the dressing separately.
Instructions
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Prep the vegetables
Dice the cucumber and tomatoes small. Slice the red onion as thinly as you can so its flavour doesn't take over the salad. Set it all aside in a large bowl.
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Drain the lentils and tuna
Drain the cooked lentils and tuna well, pressing gently with a sieve to remove excess liquid so the salad doesn't turn watery.
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Make the dressing
In a small jar or bowl, mix the olive oil, lemon juice, mustard, salt and pepper. Shake or whisk with a fork until emulsified.
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Mix and adjust
Add the lentils, tuna and olives to the bowl with the vegetables. Pour over the dressing and toss gently so the tuna doesn't break apart too much. Taste and adjust the salt or lemon to your liking.
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Portion up
Divide the salad among four airtight containers. If keeping it for more than a day, consider packing the dressing separately and tossing it through just before eating, so the veg stays crunchy.
Foodtastico Tip
Keep the salad in airtight containers for up to 3 days in the fridge; there's no need to reheat it, just eat it cold or at room temperature. If prepping further ahead, keep the dressing in a separate jar and toss it through before serving to keep the veg crunchy.
Nutrition information
| Calories | 390 kcal |
|---|---|
| Protein | 32 g |
| Carbs | 30 g |
| Sugars | 5 g |
| Fat | 15 g |
| Trans fat | 0 g |
Values per serving (1 of 4).
Frequently asked questions
Can I use dried lentils instead of cooked?
Yes. Simmer 200 g of dried lentils in salted water for 20-25 minutes until tender but still holding their shape, then drain and cool before mixing with the rest of the ingredients.
Can I swap the tuna for another protein?
Of course. Shredded chicken, chickpeas or cubed feta are all brilliant alternatives that keep the salad high in protein without changing the result much.
Why does this salad taste better the next day?
Because the lentils soak up the dressing and the flavours settle together as it rests. It's one of those gorgeous recipes that gets better in the fridge, ideal for prepping ahead.
How many days does lentil and tuna salad keep?
Kept in airtight containers it lasts 3 days in the fridge, and on the second day it is even better because the lemon and mustard dressing soaks into the lentils. From the third day the cucumber and tomato release water and the salad turns watery, so it is best not to stretch it further. If you want to prepare it for the whole week, keep the dressing separate and the raw vegetables in another container, and mix everything just before eating. It does not freeze: the lentils would cope, but the cucumber and tomato fall apart when thawed.
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