Niçoise Salad

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
98%
Niçoise Salad
45 min.
4
476kcal

Suggestions


If you're looking for a vibrant and satisfying meal that embodies the flavors of the Mediterranean, look no further than the classic Niçoise Salad. Packed with color and texture, this healthy salad boasts a wonderful mélange of fresh ingredients that make each bite a delightful experience. With an impressive health score of 98, it is not only a treat for your taste buds but also a boon for your body!

This vegetarian, gluten-free, and dairy-free dish brings together a variety of nutritious components: wholesome white beans, tender green beans, and perfectly steamed red potatoes. The addition of hard-boiled eggs contributes a rich creaminess, while the juicy summer tomatoes and briny niçoise olives add both tang and depth. Don't forget the caper berries, which lend a unique briny flavor that echoes the coastal origins of this beloved salad!

Lightly dressed with a zesty lemon and Dijon vinaigrette, the Niçoise Salad is both refreshing and filling, making it an ideal option for lunch or even as a side dish for dinner. In just 45 minutes, you can whip up this wholesome meal for four, perfect for sharing with loved ones or enjoying all to yourself. Indulge in the fresh, bold flavors of the Mediterranean and elevate your dining experience with this delicious and nutritious Niçoise Salad!

Ingredients

  • cup beans white canned rinsed drained
  • large caper rinsed drained
  • teaspoon dijon mustard 
  • cups lightly green beans steamed
  •  hardboiled eggs halved
  • tablespoons juice of lemon fresh
  • 10 cup romain lettuce leaves chopped
  • 0.3 cup olive oil 
  • 16  niçoise olives 
  • 0.3 teaspoon pepper 
  • 16 ounce potatoes red steamed sliced
  • 0.3 teaspoon salt 
  • teaspoon shallots minced
  • large vine-ripened tomatoes cut into wedges

Equipment

  • bowl
  • whisk

Directions

  1. In a small bowl, whisk together shallot, Dijon mustard, lemon juice, salt, and pepper.
  2. Whisk in olive oil; set aside. Divide chopped romaine lettuce leaves, red potatoes, white, eggs, green beans, tomatoes, nioise olives, and caper berries among 4 salad bowls; drizzle each with about 2 1/2 tablespoons dressing.

Nutrition Facts

Calories476kcal
Protein15.93%
Fat39.9%
Carbs44.17%

Properties

Glycemic Index
52.25
Glycemic Load
4.33
Inflammation Score
-10
Nutrition Score
44.950434726218%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.72mg
Apigenin
0.01mg
Luteolin
0.18mg
Kaempferol
0.99mg
Myricetin
0.19mg
Quercetin
3.66mg

Nutrients percent of daily need

Calories:475.79kcal
23.79%
Fat:21.91g
33.71%
Saturated Fat:3.96g
24.73%
Carbohydrates:54.58g
18.19%
Net Carbohydrates:41.35g
15.03%
Sugar:12.59g
13.99%
Cholesterol:186.5mg
62.17%
Sodium:681.08mg
29.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.69g
39.37%
Vitamin A:45263.52IU
905.27%
Vitamin C:138.36mg
167.71%
Manganese:2.42mg
121.23%
Folate:330.43µg
82.61%
Potassium:2281.31mg
65.18%
Vitamin B2:0.98mg
57.54%
Vitamin B1:0.85mg
56.41%
Fiber:13.24g
52.94%
Vitamin B6:1.04mg
52.01%
Iron:9.1mg
50.58%
Vitamin K:44.28µg
42.17%
Phosphorus:413.3mg
41.33%
Vitamin E:5.95mg
39.64%
Magnesium:156.72mg
39.18%
Calcium:322.11mg
32.21%
Selenium:21.16µg
30.22%
Vitamin B3:4.75mg
23.77%
Zinc:2.89mg
19.29%
Copper:0.38mg
18.97%
Vitamin B5:1.32mg
13.23%
Vitamin B12:0.56µg
9.25%
Vitamin D:1.1µg
7.33%
Source:My Recipes