Italian Lentil and Tuna Salad (Insalata di Lenticchie e Tonno)
Why this recipe works
- Defined texture: Green lentils hold their shape well, giving the salad structure against the flaky tuna and crisp vegetables.
- Bright, balanced dressing: Lemon juice and zest cut through the richness of the tuna and olive oil, while capers add a salty savoury lift.
- Good for packed lunches: The salad is designed to be served at room temperature and keeps its texture better than delicate leaf-based salads.
Get the most out of this recipe
Timing notes
- Cool the lentils properly: Let the drained lentils cool to room temperature before dressing so they stay distinct rather than softening into the oil.
- Serve just warm or at room temperature: The salad tastes best once it has sat briefly, giving the lentils time to absorb the lemony dressing.
- After refrigeration: If made ahead, take it out of the fridge for a short time before eating and refresh with lemon or olive oil if needed.
Ingredient notes
- Choose firm green lentils: Green lentils are well suited here because they stay intact after boiling; softer lentils can make the salad mushy.
- Use good tuna: Because the tuna is not cooked further, a well-drained canned tuna with a clean flavour makes a noticeable difference.
- Check the capers: Rinsing capers keeps their briny character without making the whole salad overly salty.
Make-ahead tips
- Make it ahead: The finished salad can be refrigerated in an airtight container and is still suitable for lunches over the next few days.
- For the brightest flavour: If preparing well in advance, keep a little lemon and olive oil back to refresh the salad just before serving.
- Good the next day: The lentils absorb more dressing as they sit, so the flavour becomes slightly rounder after chilling.
Equipment you'll need
Ingredients
Instructions
- Bring a saucepan of water to the boil. Add the lentils and cook for 16 to 18 minutes until tender but still holding their shape. Drain well in a colander and leave to cool to room temperature, shaking the colander once or twice to help steam escape.
- Meanwhile, finely dice the celery and red onion, and roughly chop the parsley. Rinse the capers and drain, then flake the tuna and discard any excess liquid. Put everything into a mixing bowl.
- Finely grate a little lemon zest into the bowl, then squeeze in the juice. Whisk the Dijon mustard with the extra virgin olive oil and black pepper, then pour over the salad. Add the cooled lentils, toss well, and let it sit for 5 minutes before serving at room temperature.
Recipe notes
Tips
- Cook the lentils until just tender; if they are overcooked they will split and the salad will turn mushy.
- For the best texture, drain the lentils thoroughly and cool them before dressing so the salad stays bright and not oily.
- If serving to anyone who is pregnant, elderly, or immunocompromised, use tuna from an unopened can and keep the salad chilled until serving.
Substitutions
- Replace Dijon mustard with whole-grain mustard for a more textured dressing.
- Replace fresh parsley with fresh basil for a softer, sweeter herbal note.
- Replace lemon with lime for a sharper, more aromatic citrus dressing.
Storage
- Refrigerate up to 3 days
- Store in an airtight container in the fridge. Bring back to room temperature for 15 to 20 minutes before eating, or refresh with a small squeeze of lemon and a drizzle of extra virgin olive oil if it tastes muted.
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Recipe overview
- Servings: 2 servings
- Total time: 25min (20min active)
- Difficulty: Easy
- Cuisine: Italian
-
Allergens:
Fish Mustard
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