Tuna bowl with lentils, egg and spinach
Indulge in a nutritious Tuna Bowl combining tender lentils, half an egg, crisp green beans, and fresh spinach. Enhanced with sun-dried tomatoes, crunchy walnuts, and drizzled with olive oil and vinegar, this protein-packed meal is perfect for a healthy and satisfying lunch or dinner.
Cook time 15 min
Prep time 15 min
Ingredients:
2 tbsp lentils1/2 egg
1.25 oz green beans
1/4 tbsp coconut oil
5 oz tuna fish
2.50 cups spinach
3 sun-dried tomatoes
1/2 tbsp olive oil
1 tsp vinegar
1/3 oz walnuts
Tuna Bowl with Lentils, Egg, and Spinach is a nutritious and delicious meal that combines diverse textures and fresh flavors. It's a modern twist on the classic Nicoise salad, incorporating high-protein tuna, fiber-rich lentils, and various vegetables. This recipe is perfect for a balanced and satisfying lunch or dinner.
Instructions:
- Rinse 2 tbsp of lentils under cold water.
- In a pot, bring water to a boil and add lentils.
- Cook for approximately 20-25 minutes or until tender.
- Drain and set aside.
- Place the egg in a pot and cover with water.
- Bring water to a boil, then reduce heat and let it simmer for about 10 minutes.
- Remove the egg from the boiling water and place it into a bowl of ice water to cool.
- Peel and halve the egg.
- Trim 1.25 oz of green beans and steam them for about 5 minutes or until tender-crisp.
- Immediately transfer the green beans to a bowl of ice water to stop the cooking process and retain their vibrant color.
- Drain and set aside.
- In a skillet, heat 1/4 tbsp of coconut oil over medium heat.
- Add the spinach and sauté for 2-3 minutes until wilted.
- Transfer to a bowl and set aside.
- If using canned tuna, drain it well.
- If using fresh tuna, cook it to desired doneness. Grilling or searing for a few minutes per side usually works well.
- Slice 3 sun-dried tomatoes into thin strips.
- Roughly chop 1/3 oz of walnuts.
- In a small bowl, whisk together 1/2 tbsp olive oil and 1 tsp vinegar.
- Season with salt and pepper to taste if desired.
- In a large bowl, arrange the sautéed spinach as the base.
- Top with cooked lentils, steamed green beans, tuna, and egg halves.
- Sprinkle the sliced sun-dried tomatoes and chopped walnuts over the top.
- Drizzle the olive oil and vinegar dressing over the bowl.
- Toss lightly to combine and serve immediately.
Tips:
- Cook the lentils in advance to save time. They can be stored in the refrigerator for up to 5 days.
- Blanch the green beans by steaming them for a few minutes and then plunging them into ice water to retain their vibrant color and crisp texture.
- For a perfectly soft-boiled egg, cook it in boiling water for about 6-7 minutes, then transfer it to an ice bath to stop the cooking process before peeling.
- Use high-quality tuna to enhance the flavor of the dish; opt for fresh tuna steaks or high-grade canned tuna.
- To add extra flavor, toast the walnuts lightly in a dry skillet before adding them to the salad.
- Adjust the dressing ingredients to taste; adding a dash of Dijon mustard or a squeeze of lemon juice can elevate the flavors.
Your Tuna Bowl with Lentils, Egg, and Spinach is ready to be enjoyed! This dish is a delightful mix of savory and fresh ingredients that provide a healthy dose of protein, fiber, vitamins, and minerals. Enjoy this wholesome and vibrant meal, perfect for any occasion.
Nutrition per serving
1 ServingsCalories 430kcal
Protein 50g
Carbohydrates 27g
Fiber 6g
Sugar 6g
Fat 20g
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