This hearty and protein-packed salad is the perfect mix of pantry staples and fresh ingredients. Combining omega-3-rich tuna with fiber-filled lentils, crunchy vegetables, and a tangy Greek yogurt dressing, this dish is ideal for a quick lunch, meal prep, or light dinner.
Tuna & Lentil Salad with Creamy Yogurt Dressing
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 275 kcal |
| Protein | 22 g |
| Total Fat | 12 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 30 mg |
| Carbohydrates | 18 g |
| Fiber | 6 g |
| Sugars | 2 g |
| Sodium | 350 mg |
| Omega-3 Fatty Acids | ✔️ (from tuna & olive oil) |
Servings: 4
Prep Time: 15 minutes
Total Time: 15 minutes
Ingredients
- 1 can (170g) tuna in water, drained
- 1 can (540 mL / ~19 oz) lentils, drained and rinsed
- 2 tablespoons extra virgin olive oil
- 3 tablespoons plain Greek yogurt
- 1/4 cup red onion, finely diced
- 1/2 cup red bell pepper, chopped
- 1/4 cup fresh parsley, finely chopped
- 1 tablespoon fresh lemon juice (optional)
- Salt and freshly ground black pepper, to taste
Instructions
- Prep the salad base: In a large mixing bowl, combine the tuna, lentils, red onion, red pepper, and parsley.
- Make the dressing: In a small bowl, whisk together the olive oil, Greek yogurt, lemon juice (if using), salt, and pepper until smooth.
- Combine: Pour the dressing over the salad ingredients and toss gently until everything is well coated.
- Serve: Taste and adjust seasoning as needed. Serve immediately or chill for 20–30 minutes to enhance flavors.
Tips & Variations
Add cherry tomatoes or diced cucumber for extra freshness.
Top with crumbled feta or chopped walnuts for a twist.
Serve over greens like arugula or spinach for a heartier salad bowl.
Replace Greek yogurt with a plant-based version to make it dairy-free.
Flourish with food 