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Vegan Lentil “Tuna” Spread

Savory Vegan Lentil Tuna Spread for Delicious Dips and Sandwiches

This Vegan Lentil 'Tuna' Spread is a delicious, protein-packed alternative to tuna salad, perfect for dips or sandwiches.
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Prep Time 10 minutes
Cook Time 10 minutes
Chilling Time 20 minutes
Total Time 40 minutes
Servings: 4 servings
Course: APPETIZERS
Cuisine: Vegan
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Spread
  • 1 cup cooked Lentils for best results, use green lentils
  • 1 medium Yellow Onion finely chopped; can be substituted with red or white onions
  • 2 cloves Garlic small; adjust based on preference
  • 4 tsp Mustard Dijon mustard works best
  • 4 tbsp Oil olive oil recommended
  • 1 tsp Salt adjust to taste
  • 1 tsp Black Pepper ground; substitute with white pepper for milder heat
For Serving
  • 4 slices Whole Wheat Bread toasted; gluten-free option available
  • ⅓ medium Cucumber sliced; optional
  • 1 cup Spinach adds nutrients and color; any leafy green can work
Optional Add-ins
  • Chopped Vegetables like celery or radishes
  • Vegan Mayo and Lemon Juice can substitute for mustard
  • Herbs and Spices like dill or paprika for enhanced taste

Equipment

  • Medium pan
  • Food Processor

Method
 

Main Instructions
  1. Heat 2 tablespoons of oil in a medium pan over medium heat. Sauté the finely chopped onion until golden brown, about 5 minutes.
  2. Add the cooked lentils, salt, and pepper to the pan. Stir and cook for about 5 minutes to blend flavors.
  3. Remove the pan from heat, then stir in mustard and minced garlic. Let it cool for around 5 minutes.
  4. Transfer the mixture to a food processor. Blend for about 30 seconds until desired consistency is reached.
  5. Place the spread in the fridge and chill for 20 minutes to enhance flavors.
  6. Spoon the chilled spread onto toasted whole wheat bread, or serve with cucumber slices and fresh spinach.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 300mgPotassium: 500mgFiber: 8gSugar: 2gVitamin A: 100IUVitamin C: 5mgCalcium: 40mgIron: 3mg

Notes

Avoid freezing if fresh vegetables are added, as they may become mushy upon thawing.

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