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Red lentil salad with tuna and crunchy veggies

An everyday dish for 2, ready in 20 minutes, around $1.14 a serving. People actually plan it with Popotam, and it's in season in October.

20mintotal
≈ $1.14a serving
391kcalper serving
34gof protein
In season in OctoberFreezes well
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Red lentil salad with tuna and crunchy veggies, a serving idea
AI-generated image · Serving idea
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Step-by-step recipe

check things off as you go

  1. Cook the red lentils

    Put 150 g of red lentils in the saucepan with three times their volume of cold water, no salt. Bring to a simmer and cook over medium heat for 10 to 12 min: they should be tender but whole.

    Tip · Don't salt the cooking water and don't go past 12 min, or red lentils turn to mush.

  2. Drain and set aside

    Drain the lentils in the colander, then tip them into a bowl. Spread them out a bit so they cool fast and leave them at room temperature.

    Tip · Lentils that are still hot make the cucumber soft and cook the tuna: wait until they're just warm before putting it all together.

  3. Prep the veggies

    Peel the carrot and cut it into thin sticks or grate it. Dice the cucumber small and slice the red onion thin.

  4. Mellow the red onion

    Put the onion slices in the small bowl with the cider vinegar (0.5 tbsp) and a pinch of salt. Let it sit while you keep going.

  5. Flake the tuna

    Open the can and drain the tuna well. Flake it with a fork into the mixing bowl.

  6. Put the salad together

    Add the cooled lentils, carrot, cucumber and onion with its vinegar to the tuna. Pour in the olive oil (0.5 tbsp).

  7. Season and toss

    Season lightly with salt, add plenty of pepper, then toss gently with the spoon. Taste and adjust the seasoning before serving.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 391 kcal. 44% comes from carbs, 34% from protein and 14% from fat.

43 gCarbs
34 gProtein
6 gFat
Per serving (the dish for 2, divided by 2)
Energy391 kcal
Protein33.5 g
Carbs43.4 g
of which sugars8.5 g
Fat5.9 g
of which saturated fat1.2 g
Fiber15 g
Salt0.4 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $1.14 a serving, adding up the average prices of the ingredients you need to buy.

≈ $2.29for 2 people
≈ $1.14a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

1 day in the fridge, in a closed container, once cooled within two hours. After that, into the freezer it goes.

1 dayin the fridge
Yesin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

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Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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