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.

  • 02 Sep 2025
  • Cook time 15 min
  • Prep time 15 min
  • 1 Servings
  • 10 Ingredients

Tuna bowl with lentils, egg and spinach

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.

Ingredients:

2 tbsp lentils
24g
1/2 egg
27g
1.25 oz green beans
36g
1/4 tbsp coconut oil
3.40g
5 oz tuna fish
140g
2.50 cups spinach
72g
3 sun-dried tomatoes
9g
1/2 tbsp olive oil
7g
1 tsp vinegar
5g
1/3 oz walnuts
9g

Instructions:

1. Prepare the Lentils:
- 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.
2. Boil the Egg:
- 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.
3. Cook the Green Beans:
- 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.
4. Sauté the Spinach:
- 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.
5. Prepare the Tuna:
- 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.
6. Prepare the Sun-Dried Tomatoes and Walnuts:
- Slice 3 sun-dried tomatoes into thin strips.
- Roughly chop 1/3 oz of walnuts.
7. Assemble the Dressing:
- In a small bowl, whisk together 1/2 tbsp olive oil and 1 tsp vinegar.
- Season with salt and pepper to taste if desired.
8. Assemble the Bowl:
- 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.
9. Serve:
- 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 Facts
Serving Size340 grams
Energy
Calories 430kcal21%
Protein
Protein 50g33%
Carbohydrates
Carbohydrates 27g8%
Fiber 6g17%
Sugar 6g6%
Fat
Fat 20g24%
Saturated 6g19%
Cholesterol 170mg-
Vitamins
Vitamin A 320ug36%
Choline 240mg44%
Vitamin B1 0.56mg47%
Vitamin B2 0.57mg44%
Vitamin B3 27mg177%
Vitamin B6 1.76mg104%
Vitamin B9 250ug62%
Vitamin B12 3.23ug135%
Vitamin C 33mg35%
Vitamin E 2.49mg17%
Vitamin K 380ug319%
Minerals
Calcium, Ca 110mg8%
Copper, Cu 0.59mg66%
Iron, Fe 5mg49%
Magnesium, Mg 180mg42%
Phosphorus, P 620mg50%
Potassium, K 1600mg47%
Selenium, Se 140ug252%
Sodium, Na 190mg13%
Zinc, Zn 2.53mg23%
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.

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