Miso tuna lentil pomegranate salad
)
Prep Time
10 Minutes
)
Cook Time
0 Minutes
){kind=icon}
Yield
1
){kind=icon}
Difficulty Level
Easy, Quick
Ingredients
- ½ cup cooked French lentils
- 1 x 95g tin Safcol Tuna in Springwater
- 1 medium carrot, peeled, cut in fine batons
- 2 tablespoons pomegranate seeds (or dried cranberries)
- 1 spring onion, finely sliced
- ¼ up washed flat leaved parsley leaves
for the dressing
- 1 teaspoon light miso paste
- 1 very small garlic clove, crushed
- 1 teaspoon finely grated ginger
- 1 teaspoon tahini
- 2 teaspoon lightly flavoured oil (like rice bran oil)
- 2 teaspoons cider vinegar
- soy or tamari tom taste
Instructions
- In a small bowl mix together all the dressing ingredients mix together until well combined. Season to taste with tamari or soy sauce.
- In a medium bowl mix together all the salad ingredients.
- • Arrange the salad on a plate, drizzle with the dressing and serve.
| Servings: | 1 |
| Ready in: | 10 Minutes |
| Course: | Lunch, Side |
| Recipe Type: | Salad |
| Ingredient: | Tuna |
Miso tuna lentil pomegranate salad
With omega 3 oils, fish proteins, veggies and prebiotics, this miso tuna lentil pomegranate salad is full of the healthy stuff your body needs. It’s ready in only 10 minutes!
Omega 3 fat is a type of fat that is essential for brain, heart and artery health.
Ashleigh Feltham (MNutrDiet)
If you are bored of the same salads in your diet hopefully this one brings back the spark. Safcol tuna in springwater is going to make sure your cholesterol stays in a healthy range of more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol as a good source of omega 3 fat. This type of fat is also essential for brain, heart and artery health. As an anti-inflammatory fat, it may also reduce your risk of some cancers and help alleviate symptoms of rheumatoid arthritis. The cider vinegar will help lower the glycemic index of the meal, meaning it will not raise your blood sugar levels as quickly and give you a sustained release of energy.
Miso adds a good source of probiotics. It is recommended to have around 2 serves of probiotic type foods a day. This helps to keep your microbiota or the bacteria you have in your gut at a healthy level which promotes normal metabolism, immune function, mental and organ health just to name a few benefits. Lentils add fuel to feed your good bacteria or pro-biotics as they are a source of fibre called prebiotic fibre. Lentils are also a great source of phosphorous which is needed for strong bones, folate to allow your body to make and repair DNA and thiamine which is needed for your body to make energy from the food you eat.
The immune boost in this recipe comes from the antioxidant allicin in the garlic and quercetin in the onion. Also, vitamin A from the carrot also plays a role in keeping your vision sharp. Enhancing your immune system even further is the pomegranate seeds or cranberries which provide vitamin C.
Ginger will help soothe your gut and reduce symptoms of nausea. Tahini will add a small amount of calcium to the meal which helps your bones and teeth stay strong. This salad is clearly far from boring and will add a nutrition boost to your body at the same time.
Tips
If you plan to eat this later, cover, refrigerate and place the dressing in a small container, then dress just before serving.
