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Recipe

Lentil, Tuna, and Roasted Pepper Salad

Scott Phillips

Servings: 2

Transform roasted peppers with a tangy vinaigrette, and then pair them with lentils, canned tuna, and fresh tomatoes for a tasty lunch.

Ingredients

For the vinaigrette

  • 2 Tbs. finely diced shallot
  • 1 1/2 Tbs. white wine vinegar
  • 1/2 Tbs. Dijon mustard
  • 1/4 tsp. finely chopped garlic
  • Kosher salt
  • 3 Tbs. extra-virgin olive oil
  • 1/4  cup roughly chopped fresh flat-leaf parsley

For the salad

  • Kosher salt
  • 1/4 cup brown or French green lentils
  • 1 dried bay leaf
  • 1 medium clove garlic
  • 1 small carrot, peeled and halved
  • 1 small yellow onion, unpeeled and halved
  • 1/4 cup thinly sliced scallion (white parts only)
  • 1/2  cup homemade or jarred roasted or grilled red peppers, peeled and cut into thick slices
  • 2 to 4 tsp. fresh lemon juice
  • 2 5-oz. cans tuna (preferably line-caught and packed in olive oil), drained

For serving

  • 2 medium ripe tomatoes
  • Kosher salt
  • Extra-virgin olive oil

Nutritional Information

      Calories (kcal) : 600
      Fat Calories (kcal): 290
      Fat (g): 33
      Saturated Fat (g): 5
      Polyunsaturated Fat (g): 6
      Monounsaturated Fat (g): 19
      Cholesterol (mg): 25
      Sodium (mg): 1320
      Carbohydrates (g): 30
      Fiber (g): 8
      Protein (g): 49

Preparation

Prep it

  • Make the vinaigrette: Mix the shallot, vinegar, mustard, garlic, and a scant 1/4 tsp. salt in a small bowl. Let the mixture sit for 10 minutes to soften the shallot and garlic. Whisk in the olive oil and then stir in parsley.

    Make the salad: In a 1-quart pan of well-salted water, bring the lentils, bay leaf, garlic, carrot, and onion to a boil over medium-high heat. Lower the heat and simmer until the lentils are tender, about 30 minutes. Let the lentils cool completely in their liquid. Drain, discard the onion, carrot, bay leaf and garlic, and transfer to a medium bowl. Stir the scallions into the lentils and toss with 2 to 3 tsp. of the vinaigrette.

    In a small bowl, mix the roasted peppers with 2 Tbs. of the vinaigrette; add salt and lemon juice to taste. In another small bowl, toss the tuna gently with the remaining vinaigrette.

Pack it

  • For each serving, pack half of the lentils, peppers, and tuna in a segmented lunch box or separate containers; refrigerate. Bring along a tomato, a small container of kosher salt, and a little jar of olive oil.

Put it together

  • Slice the tomato into thick wedges and arrange on your plate with the lentils, peppers, and tuna. Sprinkle everything with salt and drizzle with olive oil.

This salad goes wonderfully with Homemade Grilled Flatbreads for a hearty, quick meal.

Try swapping a salted hardcooked egg for the tuna, or slices of boiled potato or cooked bulgur for the lentils. Instead of roasted peppers, use roasted zucchini or eggplant. If you don’t have a tomato, substitute a cucumber or sugar snap peas.

Reviews

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Reviews

  • J80 | 01/12/2016

    Excellent!! I make this all the time. It is tasty and healthy. My husband loves it.

  • grlup | 08/08/2015

    A really nice summer salad. Just make sure to watch lentil cooking time. They do not need to cook for 30 minutes and then sit in the cooking liquid.

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