Tuna nicoise bowl with lentils, egg and spinach
Indulge in a nutritious Tuna Nicoise 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.
- 20 May 2024
- Cook time 15 min
- Prep time 15 min
- 1 Servings
- 10 Ingredients
Tuna Nicoise 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.
Ingredients:
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 Nicoise 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 Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 430kcal | 17% |
| Protein | |
| Protein 50g | 33% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 6g | 17% |
| Sugar 6g | 6% |
| Fat | |
| Fat 20g | 24% |
| Saturated 6g | 19% |
| Cholesterol 170mg | - |
| Vitamins | |
| Vitamin A 320ug | 36% |
| Choline 240mg | 44% |
| Vitamin B1 0.56mg | 47% |
| Vitamin B2 0.57mg | 44% |
| Vitamin B3 27mg | 177% |
| Vitamin B6 1.76mg | 104% |
| Vitamin B9 250ug | 62% |
| Vitamin B12 3.23ug | 135% |
| Vitamin C 33mg | 35% |
| Vitamin E 2.49mg | 17% |
| Vitamin K 380ug | 319% |
| Minerals | |
| Calcium, Ca 110mg | 8% |
| Copper, Cu 0.59mg | 0% |
| Iron, Fe 5mg | 49% |
| Magnesium, Mg 180mg | 42% |
| Phosphorus, P 620mg | 50% |
| Potassium, K 1600mg | 47% |
| Selenium, Se 140ug | 252% |
| Sodium, Na 190mg | 13% |
| Zinc, Zn 2.53mg | 23% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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