Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing is a Salads international recipe with 465 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
465 kcal
Total Time
10 min
Servings
1
Protein
60.2 g
About This Recipe
Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing 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, tomato, and mango.
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 465 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 10 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing worth coming back to.
Ingredients
Instructions
For this recipe you need cooked lentils.
Slice the tomato and cucumber and dice the mango.
Drain the tuna.
For the dressing, mix the mashed avocado, yogurt, lemon juice and salt and pepper to taste. Optional: Add a little mustard.
Serve the ingredients in a salad bowl and season with the dressing.
Nutrition Snapshot
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
465
Protein
60.2g
Carbs
91.8g
Fat
17.8g
Fiber
12.6g
Micronutrients
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Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
Meal Prep and Storage
Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing has about 465 calories per serving based on the current ingredient list and serving size on this page.
Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing takes about 10 minutes from start to finish. That is roughly about 10 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
Most ingredients in Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing 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. For dietary needs you can use a plant-based version of Yogurt. Larger swaps will shift the calories and macros shown on this page.
Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing 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.
Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing 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.
Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing 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.
Yes. Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing 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.
A large skillet, saucepan, or sheet pan works well for Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing 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.
No. Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing is not vegetarian as written because it includes Canned Tuna in Water.
Yes. Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Yes. This recipe includes Milk, Fish, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Tuna, Lentil, Tomato, Mango and Cucumber Salad with Avocado Dressing already lands in a fairly high-protein range at about 60.2 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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