Quinoa Salad Niçoise with Lemon-Caper Vinaigrette

Gluten Free
Dairy Free
Health score
27%
Quinoa Salad Niçoise with Lemon-Caper Vinaigrette
65 min.
4
536kcal

Suggestions


Looking for a nutritious and flavorful way to revitalize your lunch or dinner routine? The Quinoa Salad Niçoise with Lemon-Caper Vinaigrette is a delightful dish that combines vibrant ingredients with a zesty dressing, making it the perfect choice for those seeking a fresh, gluten-free, and dairy-free meal.

This contemporary twist on the classic Niçoise salad integrates protein-rich quinoa, tender green beans, and succulent cherry tomatoes, all topped with flaked white tuna and perfectly quartered eggs. The combination of olives and red onion adds a savory depth, while the homemade lemon-caper vinaigrette elevates the flavors with its bright acidity and gentle zing.

Not only is this salad satisfying and hearty, but it also plays a perfect role in your meal plan, whether as a side dish, a light lunch, or a main course. With around 536 calories per serving, it offers a balanced meal that keeps you energized and satisfied. Ideal for meal prep, each component can be prepared ahead of time and assembled just before serving, creating a colorful, visually appealing dish that looks as good as it tastes.

Gather your ingredients, and let the vibrant flavors of this Quinoa Salad Niçoise whisk you away to the sunny shores of the French Riviera. Enjoy a plateful of health and satisfaction with every bite!

Ingredients

  • tablespoons capers drained
  • cup cherry tomatoes halved
  • tablespoon dijon mustard 
  • large eggs 
  • ounces green beans trimmed halved thin
  • 0.5 cup kalamata olives pitted
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • cup quinoa uncooked
  • 0.5 small onion red thinly sliced
  • servings salt and pepper 
  • 10 oz water-packed tuna white packed in water, drained flaked canned

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Rinse quinoa thoroughly in cold water and drain well.
  2. Place quinoa in a large pot with 2 cups water. Bring to a boil over high heat. Reduce heat to medium, cover and simmer until most of the liquid has absorbed and quinoa is tender, about 15 minutes.
  3. Remove from heat and let stand for about 5 minutes. Fluff with a fork, transfer to a large bowl and refrigerate until cool, stirring occasionally.
  4. Place eggs in a pot, cover with cold water and bring to a boil over high heat. When boiling, remove from heat, cover and let stand for 10 minutes. Run eggs under cold water to cool; peel and quarter lengthwise.
  5. Bring a large pot of salted water to a boil over high heat.
  6. Add green beans and blanch until tender, about 2 minutes.
  7. Drain, run beans under cold water and drain again. Cover and refrigerate.
  8. Whisk together lemon juice and mustard in a small bowl. Slowly drizzle in oil, whisking constantly. Stir in capers. Season with pepper.
  9. Spread out quinoa on a serving platter. Top with tuna, green beans, tomatoes, olives, onion and eggs, forming rows of each.
  10. Drizzle with dressing, season with salt and pepper and serve.

Nutrition Facts

Calories536kcal
Protein20.47%
Fat53%
Carbs26.53%

Properties

Glycemic Index
26.25
Glycemic Load
1.41
Inflammation Score
-8
Nutrition Score
30.073912827865%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
0.2mg
Isorhamnetin
0.69mg
Kaempferol
5.6mg
Myricetin
0.08mg
Quercetin
11.53mg

Nutrients percent of daily need

Calories:536.43kcal
26.82%
Fat:31.94g
49.14%
Saturated Fat:5.33g
33.29%
Carbohydrates:35.97g
11.99%
Net Carbohydrates:30.11g
10.95%
Sugar:3.89g
4.33%
Cholesterol:211.51mg
70.5%
Sodium:845.93mg
36.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.76g
55.53%
Selenium:69.09µg
98.7%
Manganese:1.09mg
54.55%
Phosphorus:432.01mg
43.2%
Vitamin B3:8.44mg
42.19%
Vitamin E:5.97mg
39.77%
Vitamin K:39.69µg
37.8%
Vitamin B12:2.27µg
37.77%
Folate:133.89µg
33.47%
Vitamin B6:0.66mg
32.84%
Magnesium:130.36mg
32.59%
Vitamin B2:0.5mg
29.59%
Iron:5.2mg
28.9%
Vitamin C:19.52mg
23.66%
Fiber:5.87g
23.48%
Copper:0.43mg
21.63%
Potassium:676.22mg
19.32%
Vitamin A:964.95IU
19.3%
Vitamin B1:0.27mg
18.24%
Zinc:2.69mg
17.93%
Vitamin B5:1.42mg
14.18%
Vitamin D:1.85µg
12.34%
Calcium:102.49mg
10.25%
Source:My Recipes