Nicoise Salad

Gluten Free
Dairy Free
Very Healthy
Popular
Health score
64%
Nicoise Salad
45 min.
6
359kcal

Suggestions


Nicoise Salad is a quintessential French dish that perfectly embodies the essence of Mediterranean dining. With its vibrant colors and fresh ingredients, this salad is not only a feast for the eyes but also a delightful experience for the palate. Whether you’re looking for a light lunch, a scrumptious side dish, or a wholesome main course, Nicoise Salad is versatile enough to meet any culinary desire.

This salad shines with an array of textures and flavors. The combination of tender grilled tuna, creamy hard-boiled eggs, and crispy vegetables creates a harmonious blend that leaves you feeling satisfied and energized. The addition of fresh herbs like basil, thyme, and oregano elevates the dish, providing aromatic notes that complement the zesty vinaigrette made from lemon juice or red wine vinegar and high-quality extra-virgin olive oil.

What makes this Nicoise Salad particularly appealing is its health-conscious profile. It is gluten-free, dairy-free, and packed with nutrients, offering a refreshing way to enjoy a meal without compromising your health goals. Perfect for gatherings or a casual lunch at home, this popular dish is sure to impress your family and friends with its culinary elegance and robust flavors. Plus, with just 45 minutes of preparation, you can serve up a delightful dish that warms the heart and nourishes the body.

Ingredients

  • 0.3 cup red wine vinegar 
  • 0.8 cup olive oil extra-virgin
  • Tbsp shallots finely chopped
  • Tbsp basil fresh finely chopped
  • Tbsp thyme leaves fresh finely chopped
  • teaspoons oregano fresh finely chopped
  • teaspoon dijon mustard 
  • servings salt and pepper black freshly ground
  • 16 oz grilledwise tuna steaks cooked canned
  •  hardboiled eggs peeled quartered
  • 1.3 pounds fingerling potatoes red
  • medium heads boston lettuce 
  • small tomatoes cored ripe cut into wedges
  • small onion red thinly sliced
  • 0.5 pound green beans trimmed cut into 2-inch pieces
  • 0.3 cup niçoise olives 
  • Tbsp capers rinsed

Equipment

  • bowl
  • frying pan
  • pot
  • grill

Directions

  1. *Marinate tuna steaks in a little olive oil for an hour.
  2. Heat a large skillet on medium high heat, or place on a hot grill. Cook the steaks 2 to 3 minutes on each side until cooked through.
  3. Make vinaigrette: In a jar, place the oil, lemon juice or vinegar, shallots, herbs, and mustard. Cover with a lid and shake until well blended.
  4. Add salt and pepper to taste.
  5. Place onion slices in a small bowl and sprinkle with 3 Tbsp of the vinaigrette. (The onions soaking in the vinaigrette will help take some of the bite out of them.)
  6. Cook the potatoes, cut, and dress with vinaigrette:
  7. Place potatoes in a large pot and cover with 2 inches of water.
  8. Add 1 Tbsp of salt.
  9. Heat on high to bring to a boil. Lower the heat to maintain a simmer. Cook for 10 to 12 minutes or so, until the potatoes are fork tender.
  10. Drain.
  11. While the potatoes are still warm, cut them into halves or quarters, depending on the size of the potatoes.
  12. Place them in a bowl and dress them with about 1/4 cup of the vinaigrette.
  13. Boil the green beans in salted water: While the potatoes are cooking, fill a medium sized pot halfway with water, and add 2 teaspoons of salt. Bring to a boil on high heat.
  14. Add the green beans to the boiling water.
  15. Cook until tender but still firm to the bite, about 3-5 minutes (more or less, depending on the toughness of the beans).
  16. Drain and either rinse with cold water to stop the cooking, or shock for half a minute in ice water.
  17. Arrange on a bed of lettuce: Arrange bed of lettuce on a serving platter.
  18. Cut tuna into 1/2-inch thick slices. Mound tuna in center of lettuce.
  19. Sprinkle the tomatoes and onions around the tuna.
  20. Arrange the potatoes and green beans in mounds at the edge of the lettuce.
  21. Arrange hard boiled eggs, olives, and anchovies (if using) in mounds on the lettuce bed.
  22. Drizzle everything with the remaining vinaigrette.
  23. Sprinkle with capers if using.
  24. Serve immediately. Should be served slightly warm or at room temperature.

Nutrition Facts

Calories359kcal
Protein31.91%
Fat39.94%
Carbs28.15%

Properties

Glycemic Index
68.13
Glycemic Load
13.97
Inflammation Score
-10
Nutrition Score
31.140869513802%

Flavonoids

Naringenin
0.31mg
Apigenin
0.06mg
Luteolin
0.64mg
Isorhamnetin
0.92mg
Kaempferol
1.09mg
Myricetin
0.11mg
Quercetin
5.69mg

Nutrients percent of daily need

Calories:359.07kcal
17.95%
Fat:15.88g
24.44%
Saturated Fat:3.59g
22.45%
Carbohydrates:25.19g
8.4%
Net Carbohydrates:20.35g
7.4%
Sugar:4.98g
5.53%
Cholesterol:218.18mg
72.73%
Sodium:206.63mg
8.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.56g
57.12%
Vitamin B12:7.71µg
128.58%
Selenium:45.83µg
65.47%
Vitamin A:2766.9IU
55.34%
Vitamin B3:8.93mg
44.66%
Vitamin B6:0.84mg
41.82%
Vitamin C:33.56mg
40.68%
Phosphorus:379.91mg
37.99%
Vitamin K:38.62µg
36.78%
Vitamin D:5.41µg
36.06%
Vitamin B2:0.56mg
32.64%
Potassium:933.94mg
26.68%
Vitamin B1:0.36mg
23.88%
Magnesium:90.67mg
22.67%
Manganese:0.44mg
22.22%
Vitamin B5:1.99mg
19.91%
Iron:3.53mg
19.63%
Fiber:4.85g
19.39%
Vitamin E:2.85mg
19%
Folate:67.58µg
16.89%
Copper:0.28mg
13.87%
Zinc:1.63mg
10.84%
Calcium:98.18mg
9.82%