This salad arose last weekend when I was going to a Big Bash game and wanted something light to take with me for dinner. I had a look on my pantry shelf and found some smoked tuna and decided to build a salad around that. It was the perfect accompaniment to a balmy Perth evening at Optus Stadium, a winning game of cricket and a cold glass of white wine.
This bowl is budget friendly and very easy to make and is ideal for your next picnic dinner or the like.
Smoked Tuna, Lentil & Herb Salad.
This serves 2 as a main.
Ingredients:
- 3 heaped handfuls baby spinach, roughly chopped.
- 1/4-1/2 spanish onion, diced.
- 1/2 can lentils, drained and rinsed.
- 1 capsicum, roughly chopped.
- 1 Lebanese cucumber, roughly chopped.
- 1 corn on the cob, steamed and corn removed.
- 3 Roma tomatoes, roughly diced.
- 1/2 cup olives, sliced.
- 1 handful basil, roughly chopped.
- 1 handful parsley, roughly chopped.
- 1/2 handful mint, roughly chopped.
- 1 tin smoked tuna fillets, flaked.
- Goats cheese or feta to taste (optional).
- 1/2-1 avocado, cut into halves (optional).
- 1/2 cup toasted almonds/seeds, to garnish (optional).
- 1 lemon, juiced.
- Sea salt & pepper, to taste.
- Olive oil, a drizzle.
Method:
- In a large bowl, add the baby spinach, onion, lentils, cucumber, tomatoes, corn, capsicum and olives.
- Flake the tuna over the salad.
- Add the basil, parsley and mint
- Drizzle with the lemon juice and some extra virgin olive oil and flavour with sea salt and pepper. Mix lightly.
- Garnish with the toasted nuts/seeds, goats cheese or feta and 1/4-1/2 avocado per serve.
Enjoy! As always, this salad is best served fresh, but will keep in the fridge when stored well.
Notes:
- Tinned salmon is an alternative and sometimes I also purchase the pre-cooked fillets from the supermarket.
- You can change up the veggies to suit what is in the fridge.
- With the corn, I put one whole corn within its husk in the microwave for three minutes. Once cooked, I let it cool and then remove the husk, cut the corn in half and gently remove off the cob.
- To make it go a little further, you could serve this in a wholemeal/wholegrain wrap or with some toasted pita.
I can’t wait to see you make these and don’t forget to share your photos and experiences – Tag us on Instagram @optima_health or #optimahealth