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.
- 07 Mar 2025
- 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 | 21% |
| 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 | 66% |
| 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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Potato, capsicum & eggplant frittata
Discover a delicious Potato, Capsicum & Eggplant Frittata recipe that'll make your taste buds dance! Made with fresh ingredients like onion, red pepper, potatoes, and eggplant, this savory dish is seasoned with garlic and oregano and perfect for breakfast, brunch, or dinner.
11 May 2025Rosemary and lemon wedges
Perfectly seasoned with olive oil and salt, these wedges are a delightful side dish for any meal.
30 May 2025Sesame spinach salad
Discover a delightful and easy-to-make Sesame Spinach Salad! With fresh spinach, nutty sesame oil, a hint of sweetness, a touch of heat, and a sprinkle of sesame seeds, this salad is a flavorful and healthy choice perfect for any meal.
30 Mar 2025