Lunch

Lentil Pasta Salad with Tuna, Olives and Capers

Name: Lentil Pasta Salad with Tuna, Olives and Capers
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 70 g Red lentil pasta; 100 g Tuna in spring water, drained; 100 g Cherry tomatoes; 20 g Olives, pitted; 30 g Red onion; 8 g Olive oil; 1 tbsp, rinsed Capers; Juice of half a lemon Lemon juice; A handful, chopped Fresh parsley

Red lentil pasta with tinned tuna, cherry tomatoes, olives and capers in a lemon and oil dressing. 43 g of protein for 464 kcal, and no gluten.

Calories: 464kcal
Protein: 43g
Fat: 13g
Carbs: 42g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Recipe in pictures

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Lentil Pasta Salad with Tuna, Olives and Capers, plated and ready to serve. — The finished recipe. Lentil Pasta Salad with Tuna, Olives and Capers

Ingredients 1 to 6 for lentil pasta salad with tuna, olives and capers arranged separately on a dark worktop. — Ingredients 1 to 6. 70 g Red lentil pasta (Dry weight. Made only from lentil flour, which is what gives it the protein.). 100 g Tuna in spring water, drained (Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.). 100 g Cherry tomatoes. 20 g Olives, pitted. 30 g Red onion. 8 g Olive oil

Ingredients 7 to 9 for lentil pasta salad with tuna, olives and capers arranged separately on a dark worktop. — Ingredients 7 to 9. 1 tbsp, rinsed Capers. Juice of half a lemon Lemon juice. A handful, chopped Fresh parsley

Lentil Pasta Salad with Tuna, Olives and Capers, preparation step 1: Cook the lentil pasta in well-salted water for a minute less than the packet says, then drain and rinse briefly under the cold tap. It goes soft fast if left to sit in its own heat. — Step 1. Cook the lentil pasta in well-salted water for a minute less than the packet says, then drain and rinse briefly under the cold tap. It goes soft fast if left to sit in its own heat.

Lentil Pasta Salad with Tuna, Olives and Capers, preparation step 2: Slice the onion thinly and leave it in the lemon juice while the pasta cooks. — Step 2. Slice the onion thinly and leave it in the lemon juice while the pasta cooks.

The finished lentil pasta salad with tuna, olives and capers. — Step 3. Toss the pasta with the onion and lemon, oil, halved tomatoes, halved olives and capers, then fold the tuna through in large flakes with the parsley.

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Ingredients

Red lentil pasta70 g
Dry weight. Made only from lentil flour, which is what gives it the protein.
Tuna in spring water, drained100 g
Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
Cherry tomatoes100 g
Olives, pitted20 g
Red onion30 g
Olive oil8 g
Capers1 tbsp, rinsed
Lemon juiceJuice of half a lemon
Fresh parsleyA handful, chopped

Method

Cook the lentil pasta in well-salted water for a minute less than the packet says, then drain and rinse briefly under the cold tap. It goes soft fast if left to sit in its own heat.
Slice the onion thinly and leave it in the lemon juice while the pasta cooks.
Toss the pasta with the onion and lemon, oil, halved tomatoes, halved olives and capers, then fold the tuna through in large flakes with the parsley.

Worth knowing

Lentil pasta is the reason the protein is 43 g rather than the thirty-odd that wheat pasta and the same tuna would give. It also holds its shape cold better than most gluten-free pasta.
Made the night before, this improves. The olives and capers are the salt; taste before adding any more.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.