Provencal Salad

Gluten Free
Dairy Free
Very Healthy
Health score
70%
Provencal Salad
45 min.
4
586kcal

Suggestions


Looking for a fresh, vibrant dish that's packed with flavor and nutrition? Look no further than this Provencal Salad! Bursting with the bright, savory notes of olives, capers, and Dijon mustard, this Mediterranean-inspired salad is perfect for any occasion. Whether you're craving a light yet satisfying lunch, a flavorful side dish, or a wholesome main course, this recipe offers a delightful balance of taste and health benefits. With its mix of tender green beans, hearty yellow potatoes, and protein-rich tuna, it's both nourishing and satisfying.

One of the best features of this Provencal Salad is its versatility. It’s gluten-free, dairy-free, and incredibly healthy—offering a balanced blend of protein, healthy fats, and complex carbohydrates. The refreshing, tangy dressing brings everything together, while the hard-boiled eggs add an extra boost of protein. With just a few simple ingredients, you can create a dish that’s not only packed with vibrant colors but also provides a satisfying combination of textures. Whether enjoyed on its own or served as a perfect complement to your favorite main dish, this salad is sure to become a favorite in your recipe repertoire.

Ready in just 45 minutes, this salad offers a delicious and easy way to enjoy Mediterranean flavors and a wholesome, balanced meal. It's a great option for meal prep, family gatherings, or even a light dinner. Try it today and savor the taste of the Mediterranean!

Ingredients

  • ounces capers rinsed drained
  • 0.3 cup champagne vinegar 
  • 12 ounces cherry tomatoes halved
  • teaspoons dijon mustard 
  • 0.5 cup flat parsley finely chopped
  • large garlic clove minced
  • pound green beans trimmed halved
  • large hardboiled eggs quartered
  • ounces kalamata olives pitted
  • 0.3 cup olive oil extra virgin extra-virgin
  • 0.5 teaspoon sugar 
  • 12 ounce tuna in olive oil drained canned
  • pound yukon gold potatoes (1- to 2-inch)

Equipment

  • bowl
  • whisk
  • pot
  • slotted spoon

Directions

  1. Whisk together vinegar, mustard, garlic, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper, then add oil in a slow stream, whisking until emulsified.
  2. Cook beans in a pot of boiling salted water (2 tablespoons salt for 6 quarts water), uncovered, until tender, 5 to 6 minutes. Immediately transfer with a slotted spoon to a bowl of ice water to stop cooking.
  3. Drain beans and pat dry.
  4. Add potatoes to boiling water and simmer, uncovered, until tender, about 20 minutes, then drain. Halve potatoes while still warm.
  5. Gently flake tuna and toss with 1 tablespoon dressing.
  6. Toss potatoes and beans with tomatoes, olives, capers, parsley, and remaining dressing in a large bowl. Season with salt and pepper and top with tuna and eggs.

Nutrition Facts

Calories586kcal
Protein24.94%
Fat51.83%
Carbs23.23%

Properties

Glycemic Index
73.46
Glycemic Load
17.3
Inflammation Score
-9
Nutrition Score
39.00434821585%

Flavonoids

Apigenin
16.18mg
Luteolin
0.38mg
Kaempferol
10.85mg
Myricetin
1.29mg
Quercetin
16.76mg

Nutrients percent of daily need

Calories:586.48kcal
29.32%
Fat:34.2g
52.61%
Saturated Fat:5.98g
37.4%
Carbohydrates:34.49g
11.5%
Net Carbohydrates:27.02g
9.83%
Sugar:8.02g
8.91%
Cholesterol:201.81mg
67.27%
Sodium:1000.22mg
43.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.03g
74.06%
Vitamin K:226.81µg
216.01%
Selenium:82.83µg
118.33%
Vitamin C:66.4mg
80.48%
Vitamin B3:13.28mg
66.39%
Phosphorus:494.14mg
49.41%
Vitamin D:6.8µg
45.32%
Vitamin A:2253.14IU
45.06%
Vitamin B12:2.43µg
40.43%
Vitamin E:5.74mg
38.25%
Vitamin B6:0.75mg
37.55%
Potassium:1210.23mg
34.58%
Vitamin B2:0.55mg
32.56%
Fiber:7.47g
29.87%
Manganese:0.59mg
29.67%
Iron:5.33mg
29.61%
Folate:106.76µg
26.69%
Magnesium:104.05mg
26.01%
Copper:0.4mg
20.12%
Vitamin B1:0.3mg
19.97%
Vitamin B5:1.77mg
17.67%
Zinc:2.16mg
14.4%
Calcium:130.59mg
13.06%
Source:Epicurious