Quick Lentil Salmon Salad

4.3

(3)

2 Reviews

In this budget-friendly salmon recipe, canned salmon tops lentils, carrots and celery--ingredients you probably have on hand already. Fiber-rich lentils come in a variety of colors and they typically cook faster than dried beans, so they're a great choice for a fast weeknight dinner.

EatingWell Test Kitchen

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Omega-3 Healthy Immunity Soy-Free High-Fiber Egg-Free Gluten-Free Low-Calorie

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Ingredients

¾ cup brown lentils
½ cup chopped red onion plus 1/4 cup thinly sliced, divided
2 cloves garlic, minced
¾ teaspoon salt
¼ cup extra-virgin olive oil
3 tablespoons red-wine vinegar
¾ teaspoon dried thyme
¼ teaspoon ground pepper
1 15-ounce can salmon, drained
1 cup carrot ribbons
1 cup sliced celery
4 lemon wedges for serving

Directions

Bring a medium saucepan of water to a boil. Add lentils and chopped onion, reduce heat to maintain a lively simmer and cook until the lentils are just tender, 11 to 13 minutes. Drain well.
Meanwhile, mash garlic and salt into a paste with the side of a chef's knife (or a fork). Transfer to a medium bowl and whisk in oil, vinegar, thyme and pepper.
Remove any skin and/or bones from salmon; flake the salmon into a large bowl. Add sliced onion, carrot and 3 tablespoons of the dressing; gently toss to coat. Add celery and the lentils to the remaining dressing; gently stir to combine. Divide the lentils among 4 bowls, top with the salmon salad and serve with lemon wedges.

Originally appeared: EatingWell Magazine, March/April 2016

Nutrition Facts (per serving)

341	Calories
15g	Fat
25g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 341
% Daily Value *
Total Carbohydrate 25g	9%
Dietary Fiber 9g	34%
Total Sugars 4g
Protein 26g	51%
Total Fat 15g	19%
Saturated Fat 2g	10%
Cholesterol 24mg	8%
Vitamin A 2202IU	44%
Vitamin C 5mg	6%
Folate 204mcg	51%
Sodium 723mg	31%
Calcium 65mg	5%
Iron 5mg	29%
Magnesium 67mg	16%
Potassium 529mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Quick Lentil Salmon Salad

Ingredients

Directions

Nutrition Facts (per serving)

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