Food > Recipe Directory > Courses/Meal Type > Salad > Warm Green Lentil Salad with Tuna
Warm Green Lentil Salad with Tuna Recipe
Warm Green Lentil Salad with Tuna
The better the quality of olive oil you use for this warm, Mediterranean-style salad, the better the flavour will be. Olive oil is high in monounsaturated fats, which studies show may prevent heart disease and lower blood cholesterol, particularly low-density lipoprotein, or "bad," cholesterol.
Ingredients
- 2 leeks (white and light green parts only), finely diced
- 2 carrots, finely diced
- 1 stalk celery, finely diced
- 1-1/3 cups (325 mL) green lentils
- 1/4 cup (60 mL) minced fresh Italian parsley
- 1/4 cup (60 mL) lemon juice
- 2 tbsp (30 mL) drained caper
- 2 tbsp (30 mL) extra-virgin olive oil
- 1 large clove garlic, minced
- 3/4 tsp (4 mL) each salt and pepper
- 2 cans (6 oz/170 g) solid tuna, drained
Preparation
In large pot of boiling water, cook leeks, carrots and celery until tender, about 1 minute. With slotted spoon, transfer to bowl.
Add lentils to cooking liquid; cover, reduce heat and simmer until lentils are tender, about 40 minutes. Drain and add to bowl.
Add parsley, lemon juice, capers, oil, garlic, salt and pepper; toss to coat.
Break tuna into chunks and add to salad. Toss and serve.
Makes 4 servings.
- Serving(s)
- 4
| Per serving: about | |
|---|---|
| Calories | 406 |
| Protein | 34 g |
| Fat (total) | 10 g |
| Sat. Fat | 2 g |
| Carbohydrate | 48 g |
| Fibre | 11 g |
| Cholesterol | 28 mg |
| Sodium | 794 mg |
| Calcium | 8 % RDI |
| Iron | 59 % RDI |
| Vitamin A | 94 % RDI |
| Vitamin C | 27 % RDI |
| Folate | 167 % RDI |
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Source
Homemakers Magazine: May 2004
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