Ok this is my template for my lunch time salads now. It makes about two cups.
Calories are about 350.
1/2 cup lentils or legumes/beans of any sort, cooked and cooled.
1 tomato finely diced or other salad vegetable
1 carrot or small beetroot finely grated
1/2 - 1 cup bean sprouts or green salad leaves
5 walnut halves broken into smaller pieces or other nuts but if using brazils use only 2. Or half a tbsp of seeds which could be dry toasted
1tsp extra virgin olive oil
1tsp balsamic vinegar or red wine vinegar or good squeeze of lemon/lime juice
pinch of salt
Other alternatives are instead of nuts use a small piece of good quality fetta cheese crumbled or other strong flavoured cheese such as parmesan, finely grated. this part of the recipe is mainly about flavour. And you don't need much nuts or cheese.
I like to have 2-3 vegetables but you can use cooked vegetables in this as well if you prefer. Use two or three vegetables you have whatever you have but my preferences is for tomato and a grated one as my basics. Other salad vegies would be cucumber capsicum. You can use these instead of the sprouts or lettuce. It doesn't ultimately matter too much what fresh veggies you use. I wouldn't bother with canned or frozen unless i was stuck somewhere beyond fresh vegies.
Optional extras are
1tbsp of finely chopped onion
1 minced clove or garlic.
parsley or other fresh herbs.
If you are working out a lot, you can add more beans or 1/2 cup of cooled cooked rice as well. I think its better to give it more bulk than more fats in the form of more nuts or cheese.