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Lentil Salad with Tuna and Olives

Lentil Salad with Tuna and Olives is a Salads international recipe with 532 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

532 kcal

Total Time

20 min

Servings

1

Protein

81.3 g

About This Recipe

The story behind Lentil Salad with Tuna and Olives

Lentil Salad with Tuna and Olives is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around lentils, olives, and tomato.

Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 532 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Lentil Salad with Tuna and Olives worth coming back to.

Ingredients

  • Lentils1 cup (200 g)
  • Olives4 count (20 g)
  • Tomato1/2 count (65 g)
  • Onion1/4 count (38 g)
  • Lettuce1 cup (35 g)
  • Olive Oil2 teaspoon (10 ml)
  • Lemon Juice1 tablespoon (15 g)
  • Canned Tuna in Water1 can (120 g)

Instructions

  1. 1

    Step 1

    For this recipe you need to have cooked lentils.

  2. 2

    Step 2

    Wash and cut the vegetables into pieces of your choice.

  3. 3

    Step 3

    Drain and shred the tuna in a bowl together with the vegetables.

  4. 4

    Step 4

    Season with the oil, lemon juice, salt and pepper to taste.

  5. 5

    Step 5

    Add whole or chopped olives, according to your preference. Serve.

Nutrition Snapshot

Macros and micros at a glance

73/ 100

Forkd Score · Strong

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

532

Protein

81.3g

Carbs

136.2g

Fat

14.7g

Fiber

23.2g

Micronutrients

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Diet and Allergen Guide

Vegetarian

No

Vegan

No

Gluten Free

Yes

Dairy Free

No

Allergens

FishTree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Lentil Salad with Tuna and Olives can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Lentil Salad with Tuna and Olives

How many calories are in Lentil Salad with Tuna and Olives?

Lentil Salad with Tuna and Olives has about 532 calories per serving based on the current ingredient list and serving size on this page.

How long does Lentil Salad with Tuna and Olives take to make?

Lentil Salad with Tuna and Olives takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Lentil Salad with Tuna and Olives?

Most ingredients in Lentil Salad with Tuna and Olives can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Lentil Salad with Tuna and Olives?

Lentil Salad with Tuna and Olives can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Lentil Salad with Tuna and Olives?

Lentil Salad with Tuna and Olives is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.

How do I reheat Lentil Salad with Tuna and Olives?

Lentil Salad with Tuna and Olives is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.

Can I scale Lentil Salad with Tuna and Olives up or down?

Yes. Lentil Salad with Tuna and Olives is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Lentil Salad with Tuna and Olives?

A large skillet, saucepan, or sheet pan works well for Lentil Salad with Tuna and Olives. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Lentil Salad with Tuna and Olives is cooked properly?

Lentil Salad with Tuna and Olives is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.

Is Lentil Salad with Tuna and Olives suitable for vegetarians?

No. Lentil Salad with Tuna and Olives is not vegetarian as written because it includes Canned Tuna in Water.

Is Lentil Salad with Tuna and Olives gluten-free?

Yes. Lentil Salad with Tuna and Olives is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Lentil Salad with Tuna and Olives?

Yes. This recipe includes Fish, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Lentil Salad with Tuna and Olives ahead of time?

Lentil Salad with Tuna and Olives can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Lentil Salad with Tuna and Olives for my calorie or macro goals?

Lentil Salad with Tuna and Olives already lands in a fairly high-protein range at about 81.3 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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