Tuna Lentil Bowl

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Prep Time: 15 minutes
Cook Time: 25 minutes
Servings: 4 servings
Calories: 426kcal

Ingredients

  • 1 cup Pink lentils
  • 2 cups Chicken broth drained and rinsed

Sauce

  • 1/2 cup Greek yogurt
  • 1 tbsp Lemon juice
  • 2 cloves Garlic
  • 2 tbsp Fresh cilantro

Tuna

  • 1/4 cup Reduced-sodium soy sauce
  • 2 tbsp Lime juice
  • 1 tsp Fresh ginger minced
  • 3/4 lb Ahi tuna
  • 2 tbsp Extra-virgin olive oil
  • 3 tbsp Lemon Pepper Seasoning
  • 1/4 cup Onion
  • 3/4 cup Red bell pepper
  • 2 cups Red cabbage shredded
  • 4 oz Green beans
  • 3 tbsp Scallions chopped
  • Sesame seeds garnish
US Customary - Metric

Instructions

  • Mix the soy sauce, lime juice, and ginger in a bowl and submerge the tuna in it for 15 minutes. Set aside.
  • In a pot, cook the lentils with the broth until tender (refer to the directions on the package). Once cooked, drain any excess broth. Season with salt to taste.
  • In a blender or food processor, blend all of the ingredients for the sauce. Season with salt and pepper to taste. Then set aside.
  • Heat 1/4 of the oil in a non-stick pan over medium heat. Remove the tuna from the marinade (save the marinade). Season the tuna very well on both sides with lemon pepper seasoning and salt. Place the tuna in the pan and sear on both sides to your desired doneness (see below). Once done, remove from the pan and set aside. Let rest for 3-5 minutes before slicing against the grain.
  • Heat the remaining oil in a sauté pan over medium heat. Sauté the onion and peppers for about 5 minutes until they start to soften. Add in the cabbage and green beans; cover with a lid and cook for 4-6 minutes more, stirring occasionally. Stir the lentils into the pan along with the marinade from the tuna and scallions. Sauté for about 2 minutes. Taste and adjust the seasoning with salt or soy sauce.
  • Serve the tuna over the lentils and green beans. Drizzle the sauce over top and garnish with sesame seeds.

Notes

Pro Tips: Sear the tuna for 1 minute on each side for rare; 2 minutes on each side for medium-rare; or 3 minutes on each side for medium. (If desiring medium-well or well-done sear the outside of the tuna in the pan 1 minute per each side and finish in a 350-degree oven on a baking sheet for 5 - 6 minutes so the tuna does not burn)

Nutrition

Calories: 426kcal | Carbohydrates: 42g | Protein: 38g | Fat: 12g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 34mg | Sodium: 1024mg | Potassium: 1138mg | Fiber: 18g | Sugar: 7g | Vitamin A: 3532IU | Vitamin C: 81mg | Calcium: 131mg | Iron: 6mg

Tuna Lentil Bowl

No ratings yet
Print Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Servings 4 servings
Calories 426 kcal

Ingredients
 
 

  • 1 cup Pink lentils
  • 2 cups Chicken broth drained and rinsed

Sauce

  • 1/2 cup Greek yogurt
  • 1 tbsp Lemon juice
  • 2 cloves Garlic
  • 2 tbsp Fresh cilantro

Tuna

  • 1/4 cup Reduced-sodium soy sauce
  • 2 tbsp Lime juice
  • 1 tsp Fresh ginger minced
  • 3/4 lb Ahi tuna
  • 2 tbsp Extra-virgin olive oil
  • 3 tbsp Lemon Pepper Seasoning
  • 1/4 cup Onion
  • 3/4 cup Red bell pepper
  • 2 cups Red cabbage shredded
  • 4 oz Green beans
  • 3 tbsp Scallions chopped
  • Sesame seeds garnish

Instructions
 

  • Mix the soy sauce, lime juice, and ginger in a bowl and submerge the tuna in it for 15 minutes. Set aside.
  • In a pot, cook the lentils with the broth until tender (refer to the directions on the package). Once cooked, drain any excess broth. Season with salt to taste.
  • In a blender or food processor, blend all of the ingredients for the sauce. Season with salt and pepper to taste. Then set aside.
  • Heat 1/4 of the oil in a non-stick pan over medium heat. Remove the tuna from the marinade (save the marinade). Season the tuna very well on both sides with lemon pepper seasoning and salt. Place the tuna in the pan and sear on both sides to your desired doneness (see below). Once done, remove from the pan and set aside. Let rest for 3-5 minutes before slicing against the grain.
  • Heat the remaining oil in a sauté pan over medium heat. Sauté the onion and peppers for about 5 minutes until they start to soften. Add in the cabbage and green beans; cover with a lid and cook for 4-6 minutes more, stirring occasionally. Stir the lentils into the pan along with the marinade from the tuna and scallions. Sauté for about 2 minutes. Taste and adjust the seasoning with salt or soy sauce.
  • Serve the tuna over the lentils and green beans. Drizzle the sauce over top and garnish with sesame seeds.

Notes

Pro Tips: Sear the tuna for 1 minute on each side for rare; 2 minutes on each side for medium-rare; or 3 minutes on each side for medium. (If desiring medium-well or well-done sear the outside of the tuna in the pan 1 minute per each side and finish in a 350-degree oven on a baking sheet for 5 - 6 minutes so the tuna does not burn)

Nutrition

Calories: 426kcalCarbohydrates: 42gProtein: 38gFat: 12gSaturated Fat: 2gTrans Fat: 1gCholesterol: 34mgSodium: 1024mgPotassium: 1138mgFiber: 18gSugar: 7gVitamin A: 3532IUVitamin C: 81mgCalcium: 131mgIron: 6mg
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