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:

  1. In a large bowl, add the baby spinach, onion, lentils, cucumber, tomatoes, corn, capsicum and olives.
  2. Flake the tuna over the salad.
  3. Add the basil, parsley and mint
  4. Drizzle with the lemon juice and some extra virgin olive oil and flavour with sea salt and pepper. Mix lightly.
  5. 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