This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Just because I am a chef doesn't mean I don't rely on fast recipes. Indeed, we all have moments when, pressed for time, we'll use a can of tuna and a tomato for a first course. It's a question of choosing the right recipes for the rest of the menu."
This recipe would be fine with green or red lentils, but the black lentils hold up really well in salads. Their firm texture and nutty flavor makes them a great complement to the canned tuna. You can use almost any veggies you like in this recipe – green or red peppers, diced zucchini or even some caramelized onion.
Lentils are legumes like peas, garbanzos and peanuts. They are mostly carbohydrate and protein and not very much fat. They have tons of fiber, with a half cup of cooked lentils coming in at around 8 grams.
Like other legumes, you can cook them whole, but they are also great in soups and pureed into sauces. There are three main types. The small green lentil is also known as the French lentil. It has a thin shell and a stronger pea-like flavor. Red and yellow lentils are slightly smaller and not as plump as green lentils. They have a milder flavor. French lentils take a little longer to cook than their red and yellow cousins. More About Lentils
Servings = 4 | Serving size =about 2 cups
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe can be divisible by 2.
This recipe makes very good leftovers. Cooking time does not include chilling time.
|1 cup||black lentils|
|2 large||ribs celery (diced)|
|1 small||shallot (minced)|
|1 large||yellow bell pepper (diced)|
|3 large||green onions (thinly sliced crosswise)|
|2 Tbsp||olive oil|
|fresh ground black pepper (to taste)|
|2||6-ounce cans no salt added tuna|
Place the water in a large sauce pan over high heat and bring to a boil.
Add the lentils and reduce the heat to a simmer. Cook for about 25 minutes, until the water has evaporated and the lentils are tender.
Place the cooked lentils in a large mixing bowl.
Add the celery, shallot, yellow bell pepper, green onions, capers, olive oil, salt and pepper.
Mix until well blended.
Add the tuna and fold together until well blended.
Chill well before serving.
Serving size = about 2 cups
Servings = 4
Amount Per Serving
|Calories 368||Calories from Fat 90|
|% Daily Value|
|Total Fat 11g||15%|
|Saturated Fat 2g||7%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 35g||14%|
|Dietary Fiber 16g||56%|
|Vitamin A 11%||Vitamin C 156%|
|Calcium 8%||Iron 32%|
|Vitamin K 56 mcg||Potassium 922 mg|
|Magnesium 105 mg|