Zesty Lentil and Tuna Salad with Preserved Lemon
Elevate your lunch experience with this vibrant Zesty Lentil and Tuna Salad featuring a delightful combination of cooked French green lentils, flaked tuna, and zesty preserved lemon. This salad is not just a meal; it's a flavorful journey. The savory notes of black olive tapenade and the tang of red wine vinegar blend harmoniously to create a unique vinaigrette that enhances the natural earthiness of lentils. This dish serves beautifully as a filling snack or a hearty lunch option, providing an excellent source of protein and fiber. Share it with friends or savor it solo; either way, it's sure to impress with its vibrant flavors and textures.
4
Servings
130
Calories
10
Ingredients
Ingredients
Grainy mustard
2 teaspoons (preferably French)
Black olive tapenade
2 teaspoons (homemade or store-bought)
Red wine vinegar
2 tablespoons
Extra-virgin olive oil
3 tablespoons
Cooked French green lentils
3 cups (preferably still warm)
Preserved lemon
1 small
Scallions
2 (white and light green parts only, thinly sliced)
Chunk light tuna
1 (6 ounce) can (packed in oil)
Salt
to taste
Fresh ground pepper
to taste
Instructions
1
In a small bowl, combine the grainy mustard and black olive tapenade, whisking until well blended.
2
Add the red wine vinegar and extra-virgin olive oil to the mixture, whisk until the vinaigrette is emulsified and smooth.
3
In a large mixing bowl, pour the vinaigrette over the warm cooked lentils, stirring gently to coat all the lentils evenly.
4
Prepare the preserved lemon: if preferred, finely chop the whole lemon; if using just the rind, carefully remove the pulp and finely chop the rind into small bits.
5
Add the chopped preserved lemon and sliced scallions to the lentil mixture, folding them in gently to combine.
6
Drain the tuna and flake it over the top of the salad. Gently toss everything to combine without breaking the tuna into small pieces.
7
Season the salad lightly with salt and generously with freshly ground pepper, then toss to mix.
8
Taste the salad and adjust seasoning, adding an extra drizzle of olive oil if desired for richness.
9
For the best flavor, cover the salad and refrigerate for at least 2 hours before serving, allowing the ingredients to meld together.
10
Before serving, give the salad another taste and make any final adjustments to seasoning or additional oil.
Nutrition Information
5.5g
Fat
11.25g
Carbs
8.75g
Protein
3.75g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the primary flavor profile of the Zesty Lentil and Tuna Salad?
The salad features a vibrant and zesty flavor profile, combining earthy French green lentils with tangy preserved lemon, savory black olive tapenade, and a sharp red wine vinegar dressing.
What type of lentils are recommended for this recipe?
Cooked French green lentils (Lentilles du Puy) are recommended because they hold their shape well after cooking and provide a pleasant, firm texture.
How many servings does this recipe produce?
This recipe makes approximately 4 servings.
What is the calorie count per serving?
Each serving of this salad contains approximately 130 calories.
What kind of tuna should I use?
The recipe calls for one 6-ounce can of chunk light tuna packed in oil for the best flavor and richness.
How do I prepare the preserved lemon?
You can finely chop the whole lemon or just the rind. If using only the rind, carefully remove the pulp before finely chopping the rind into small bits.
Should the lentils be cold or warm when adding the dressing?
It is best to pour the vinaigrette over the cooked lentils while they are still warm, as they absorb the flavors more effectively.
What are the ingredients in the vinaigrette?
The vinaigrette is made by whisking together grainy mustard, black olive tapenade, red wine vinegar, and extra-virgin olive oil.
How long should the salad chill before serving?
For the best flavor, the salad should be covered and refrigerated for at least 2 hours to allow the ingredients to meld.
Is this salad high in protein?
Yes, each serving provides about 8.75g of protein, making it a hearty and filling meal option.
What is the fiber content of this recipe?
This salad is fiber-rich, providing 3.75g of fiber per serving.
Can I use store-bought tapenade?
Yes, you can use either homemade or store-bought black olive tapenade for this recipe.
Which part of the scallions should I include?
The recipe specifies using only the white and light green parts of the scallions, thinly sliced.
How should the tuna be added to the salad?
Drain the tuna and flake it over the top of the salad, then gently toss it in to avoid breaking the tuna into too-small pieces.
What type of mustard is best for this salad?
Grainy mustard, preferably a French variety, is recommended for its texture and depth of flavor.
Is there much fat in this salad?
There are approximately 5.5g of fat per serving, primarily from the olive oil and tuna.
How many carbohydrates are in a serving?
Each serving contains approximately 11.25g of carbohydrates.
Can I add more olive oil after the salad has chilled?
Yes, after tasting the chilled salad, you can add an extra drizzle of olive oil if you desire more richness.
How should I season the final dish?
Season lightly with salt and generously with freshly ground pepper to taste.
Can this be eaten as a snack?
Yes, it serves beautifully as either a filling snack or a hearty lunch option.
What is the texture of the lentils in this salad?
The lentils are earthy and tender but should be cooked to hold their shape, providing a nice bite against the flaked tuna.
Is this salad suitable for meal prep?
Absolutely, since it benefits from sitting in the refrigerator for several hours, it is an excellent choice for meal prepping.
Do I need to cook the lentils specifically for this recipe?
The recipe calls for 3 cups of cooked French green lentils; you can cook them fresh or use pre-cooked ones if they can be warmed slightly.
What makes this salad 'zesty'?
The 'zesty' character comes from the combination of preserved lemon, red wine vinegar, and grainy mustard.
Can I use tuna in water instead of oil?
While you can use tuna in water, tuna in oil provides a richer flavor and better texture that complements the lentils and tapenade.
How many ingredients are required in total?
The recipe requires 10 ingredients, including salt and pepper for seasoning.
Is the recipe easy to assemble?
Yes, it involves simple steps like whisking a dressing, chopping aromatics, and folding ingredients together.
What provides the savory 'umami' notes in the salad?
The black olive tapenade and tuna contribute savory, salty, and umami notes to the dish.
Is this a gluten-free recipe?
The main ingredients are naturally gluten-free, but always check the labels on your mustard and tapenade to ensure they are certified gluten-free.
Should I adjust the seasoning before or after chilling?
You should season it before chilling, but always do a final taste test and adjustment right before serving as flavors can change while cold.