Roasted capsicum, chilli tuna, green bean and lentil bowl with lemon buttermilk dressing

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Serves: 4

Time to make: 20 mins

Ingredients

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2 x 420g cans no-added-salt lentils, rinsed, drained
2 celery stalks, finely diced
½ small red onion, finely chopped
2 tablespoons chopped flat-leaf parsley
1 tablespoon lemon juice
3 cups green beans, trimmed
⅓ cup (80ml) buttermilk or plain yoghurt
1 tablespoon chopped chives
3 x 185g cans tuna chunks in chilli oil, drained, flaked
175g oil-free store-bought roasted red capsicum, sliced
4 cups baby rocketarugulaX

Instructions

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1 Combine lentils, celery, onion, parsley and half the lemon juice in a large bowl. Season with cracked black pepper and set aside.

2 Meanwhile, place beans in a steamer over a pan of simmering water. Cover and steam for 3 minutes, or until just tender. Refresh under cold running water and drain.

3 Combine buttermilk and chives with remaining lemon juice to make dressing. Divide lentils, veges and tuna into bowls. Drizzle with buttermilk dressing and serve.

Variations

Make it gluten free: Check chilli tuna is gluten free.

Nutrition Info (per serve)

Calories 356 cal

Kilojoules 1490 kJ

Protein 30 g

Total fat 13 g

Saturated fat 2 g

Carbohydrates 25 g

Sugar 7 g

Dietary fibre 10 g

Sodium 620 mg

Calcium 140 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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