Niçoise Toasts

Vegetarian
Gluten Free
Health score
9%
Niçoise Toasts
20 min.
4
476kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our delightful Niçoise Toasts, a perfect dish for those seeking a vegetarian and gluten-free option. This recipe brings together the classic elements of a Niçoise salad, transforming them into a deliciously satisfying toast that is both nutritious and easy to prepare.

In just 20 minutes, you can create a stunning appetizer or light meal that serves four, making it ideal for gatherings or a cozy dinner at home. The combination of creamy cottage cheese and hard-boiled eggs provides a rich base, while the fresh cherry tomatoes, olives, and capers add a burst of flavor and texture. A hint of lemon juice brightens the dish, making each bite refreshing and invigorating.

What sets these toasts apart is the balance of ingredients that cater to both taste and health. With only 476 calories per serving, you can enjoy a guilt-free indulgence that is packed with protein and healthy fats. Whether you're hosting a brunch or simply looking for a quick meal, these Niçoise Toasts are sure to impress your guests and satisfy your cravings. So, gather your ingredients and get ready to savor the essence of the French Riviera right in your kitchen!

Ingredients

  • tablespoon capers coarsely chopped
  • cup cherry tomatoes halved
  • tablespoons flat parsley chopped
  •  garlic clove halved
  • large hardboiled eggs peeled coarsely chopped
  • servings pepper freshly ground
  • tablespoons juice of lemon fresh divided ()
  • 0.8 cup cottage cheese low-fat
  • tablespoons olive oil divided
  • 0.3 cup olives mixed pitted quartered
  •  spring onion thinly sliced
  • ounces olive oil packed in olive oil (preferably pole-caught), drained, broken into pieces

Equipment

  • bowl
  • potato masher

Directions

  1. Combine eggs, cottage cheese, 1 tablespoon oil,2 tablespoons chopped parsley, 1 tablespoon lemonjuice, capers, and scallion in a medium bowl.Using a potato masher or large fork, mashuntil a coarse paste forms. Season with saltand pepper.
  2. Toss 2 tablespoons oil, 1 cup parsley leaves,1 tablespoons lemon juice, tomatoes, and olives ina medium bowl. Season with salt, pepper,and more lemon juice, if desired. Gently foldin tuna (don't overmix; keep it chunky).
  3. Toast bread; rub 1 side with cut end ofgarlic.
  4. Spread egg salad on top of eachslice, dividing equally. Top with tuna mixture.
  5. Per serving: 390 calories, 21g fat, 2g fiber
  6. Bon Appétit

Nutrition Facts

Calories476kcal
Protein10.15%
Fat85.87%
Carbs3.98%

Properties

Glycemic Index
31.5
Glycemic Load
0.15
Inflammation Score
-5
Nutrition Score
12.859565201013%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
4.34mg
Luteolin
0.12mg
Kaempferol
2.7mg
Myricetin
0.31mg
Quercetin
4.08mg

Nutrients percent of daily need

Calories:475.54kcal
23.78%
Fat:45.98g
70.74%
Saturated Fat:7.46g
46.61%
Carbohydrates:4.8g
1.6%
Net Carbohydrates:3.99g
1.45%
Sugar:2.98g
3.31%
Cholesterol:188.2mg
62.73%
Sodium:427.74mg
18.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.23g
24.45%
Vitamin K:64.42µg
61.35%
Vitamin E:6.71mg
44.7%
Selenium:19.64µg
28.06%
Vitamin B2:0.34mg
20.26%
Vitamin C:14.94mg
18.11%
Phosphorus:157.93mg
15.79%
Vitamin A:694.9IU
13.9%
Vitamin B12:0.82µg
13.7%
Folate:39.14µg
9.79%
Vitamin B5:0.87mg
8.67%
Iron:1.4mg
7.76%
Vitamin D:1.1µg
7.33%
Vitamin B6:0.14mg
6.92%
Calcium:67.69mg
6.77%
Potassium:216.8mg
6.19%
Zinc:0.79mg
5.3%
Manganese:0.09mg
4.46%
Vitamin B1:0.06mg
4.28%
Copper:0.07mg
3.71%
Magnesium:14.47mg
3.62%
Fiber:0.81g
3.24%
Vitamin B3:0.37mg
1.86%
Source:Epicurious