Nutrient-Dense Lentil Tuna Salad Recipe Is High-Fiber, High-Protein Eating (10 Minutes, 8 Ingredients) by Donna John

With menopause symptoms in full swing, healthy nutrient-dense foods high in protein and fiber are on my radar. My go-to lunch lately has been canned tuna, and lentils have joined my side dish arsenal for dinner. This nutrient-dense lentil tuna salad recipe combines two of my favorite healthy ingredients into one no-cook recipe that can be served for lunch or dinner.

Lentils are a superfood. "Lentils gained popularity as an affordable meat substitute in the U.S. during World War II. Today, they thrive in kitchens as a nutritious plant-based protein that can suit any cuisine or flavor," according to Cleveland Clinic. The health benefits of lentils are impressive, and lentils are one of the best foods to eat during menopause.

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Tuna is another superfood. "Tuna is a delicious, quick snack that can be eaten on sandwiches or made into tuna salad," according to Health.com. "Health benefits of tuna include having high protein and omega-3 content. These nutrients can support fullness and weight management." Tuna is also loaded with omega-3 fatty acids, vitamin D, B vitamins and selenium, and is another that tops the list in a menopause diet.

To make this easy Mediterranean Diet-inspired tuna lentil salad recipe you will need the following wholesome, gluten-free ingredients: canned tuna, lentils, a fresh tomato (read about the health benefits of tomato), red onion or green onion (or use both!), fresh parsley, olive oil, lemons for juicing and red wine vinegar.

Variations

• You could use fresh cooked tuna instead of canned, or try this recipe with fresh or canned salmon.

• Instead of a fresh tomato, use sundried tomato for an Italian-inspired salad.

• Love cheese? Add some crumbled feta or grated Parmesan cheese.

• Instead of canned lentils, you could cook dry lentils instead.

• Stir in some chopped green or black olives or capers for a punch of briny flavor.

• For more lemony flavor, add the lemon zest along with the juice.

• Add some fresh chopped cucumber, red bell pepper or your favorite vegetables.

• For some crunch, stir in some pepitas (pumpkin seeds), sunflower seeds or nuts.

Serve this high-fiber, high-protein superfood seafood salad for lunch or dinner. The salad packs well, so it's also a wonderful meal-prep recipe.

Cuisine: Mediterranean / American
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 6

Ingredients

• 14.5 - 19 ounces lentils (1 can), drained and rinsed 
• 6 ounces (1 can) albacore tuna in water, drained
• 1 tomato, chopped
• 1 small red onion or 3 - 4 green onions, chopped (or a combination)
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil 
• 1 lemon, juiced 
• 1 tablespoon red wine vinegar

Here's how to make it: 

1. Put the lentils, tuna, tomato, onion and parsley into a bowl. Toss gently to combine.
2. Add the olive oil, lemon juice and red wine vinegar to a small bowl. Season with salt and black pepper. Whisk to combine.
3. Pour the dressing over the salad. Toss gently. Serve immediately or refrigerate until ready to serve.

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