Lunch

Tangy Lentil, Tomato & Egg Salad

A big, punchy bowl of ready-cooked lentils, quick-pickled red onion, gherkin, olives and juicy tomatoes, topped with halved hard-boiled eggs and a little crumbled feta. No cooking beyond the eggs.

Inspired by Lins- och tomatsallad on ICA, adapted to our profile

Serves
2 (halve for 1)
Active
10 min
Total
15 min
  • Lentils
  • EVOO
  • Tomato
  • Olives
  • Red onion
  • Parsley

Why it works

  • ProteinAbout 27 g per bowl from lentils, eggs and feta, or ≈ 40 g with the tuna.
  • Fibre & slow carbsLentils are among the slowest carbs there are: roughly 12 g fibre and a flat glucose curve.
  • LDLSoluble legume fibre plus olive oil in place of sausage fat keeps saturated fat low.
  • Anti-inflammatoryLegumes, EVOO polyphenols, tomato lycopene, olives, red onion and parsley.

Ingredients

Quick pickle & dressing

  • 1 smallred onion thinly sliced
  • 2 tbspred wine vinegar
  • 2 tbspextra-virgin olive oil
  • 1 tspDijon mustard + salt & black pepper

Salad

  • 1 packready-cooked green or beluga lentils (à 380 g), rinsed & drained
  • 250 gcherry tomatoes, halved
  • 1pickled gherkin (saltgurka), sliced
  • 40 gblack or kalamata olives
  • 1 handfulparsley, chopped (fresh or frozen)
  • 50 grocket
  • 4hard-boiled eggs, halved (boil a batch ahead or buy ready-boiled)
  • 60 gfeta, crumbled
  • 1 cantuna in water, drained (≈ 120 g) optional

Method

  1. Put the sliced onion in a big bowl with the vinegar and a pinch of salt. Leave for 5–10 min while you prep the rest; it turns pink and mellow.

  2. Whisk the olive oil and mustard into the onion and vinegar, then add pepper.

  3. Add the lentils, tomatoes, gherkin, olives and parsley and toss well. Taste for salt and vinegar.

  4. Pile onto a bed of rocket, then top with the halved eggs, the feta and the tuna if using. Finish with a twist of pepper.

How we adapted it

  • Dropped the sugar in the onion pickle; the vinegar and gherkin bring enough tang
  • Swapped the fried sausage for hard-boiled eggs (and optional canned tuna) for lean protein
  • Halved the feta to a flavour sprinkle and cut the oil to 2 tbsp extra-virgin olive oil
  • Added a big handful of rocket for volume

Per bowl (approx.)

  • ≈ 580kcal
  • ≈ 27 gprotein
  • ≈ 12 gfibre

Rough estimate without tuna; tuna adds about 60 kcal and 13 g protein.

Lunch · Thursday 8 October 2026