Recipe description
Published on: June 10, 2026
Protein Rich
High Protein
Legume Rich
Ingredients
Tuna, in water
1
can
Lentils
12
tablespoon
Baby potato
4
piece
Bean, green
6
tablespoon
Cherry tomatoes
1
cup
Lettuce
1
bowl
Onion, red
0.25
piece
Olive
8
piece
Caper
1
tablespoon
Egg
2
piece
Parsley
2
tablespoon
Oil, olive
2
tablespoon
Vinegar, red wine
1.5
tablespoon
Mustard
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Cook the lentils according to package instructions until tender, then drain and set aside.
2
In a separate pot, boil the eggs for about 7-8 minutes for soft-boiled, then cool in cold water and peel.
3
Blanch the green beans in boiling water for 3-4 minutes, then transfer to ice water to stop cooking.
4
Slice the tomato and prepare the lettuce in bowls.
5
In a large bowl, combine lentils, chopped olives, and season with olive oil, salt, and pepper.
6
Distribute the lentil mixture evenly among the bowls with lettuce, and top with sliced tuna and egg halves.
7
Serve immediately and enjoy your Tuna Lentil Niçoise Bowl.
Nutrition
520 kcal
Calories
38 g
Protein
45 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
3 g
Saturated fat
0.9 g
Salt
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes lean tuna and olive oil to support satiety and gut health.
- Offers plant diversity with legumes, vegetables, and herbs.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this dish suitable for vegetarians or vegans?
It contains tuna, so it is not vegetarian; you can make a plant-based version by using lentils/beans and vegetables and omitting the tuna.
Is the dish gluten-free?
Generally yes, as long as the dressing and any add-ins are gluten-free; check labels for hidden gluten.
How long does it take to prepare?
If using pre-cooked lentils, about 15–20 minutes; with dried lentils, 30–40 minutes.
What nutrients does it provide?
Protein from tuna and fiber from lentils, plus iron, potassium and omega-3s; amounts vary with ingredients.
How should I store leftovers?
Refrigerate in an airtight container for up to 2 days; keep the dressing separate if possible.
How can I adapt it for different diets?
Swap tuna for beans or roasted vegetables; use a vegan dressing and adjust toppings accordingly.
Is canned tuna sustainable and safe to eat?
Choose tuna in water and look for sustainability labels (e.g., MSC); limit intake for groups at risk per EU guidelines.
Can I customize the flavors?
Yes—adjust lemon juice, olive oil and herbs; add capers, olives, tomatoes or a boiled egg if you like.
Can I prepare this bowl in advance?
You can cook lentils and chop toppings ahead; assemble just before eating to prevent sogginess.
What should I do if I have a fish allergy?
Use plant-based proteins and omit the tuna.
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