Salad Niçoise

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
82%
Salad Niçoise
45 min.
8
293kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our delightful Salad Niçoise, a dish that perfectly balances health and taste. This classic French salad is not only a feast for the eyes but also a nutritious option for any meal, whether you're looking for a refreshing side dish or a satisfying main course. With a health score of 82, this recipe is gluten-free, dairy-free, and low FODMAP, making it an excellent choice for those with dietary restrictions.

Imagine tender green beans, perfectly cooked red potatoes, and flaked albacore tuna, all beautifully arranged on a bed of crisp romaine lettuce. The addition of hard-cooked eggs and juicy plum tomatoes adds a delightful richness, while the sliced olives provide a briny contrast that elevates the entire dish. Each bite is a harmonious blend of textures and flavors, making it a crowd-pleaser for gatherings or a wholesome lunch option.

Ready in just 45 minutes and serving up to eight people, this Salad Niçoise is not only easy to prepare but also a great way to impress your family and friends. Tossed in a homemade herb dressing, this salad is a celebration of fresh ingredients and culinary simplicity. So, roll up your sleeves and get ready to indulge in a dish that embodies the essence of healthy eating without compromising on taste!

Ingredients

  • 18 ounce albacore tuna - sashimi grade flaked
  • 1.5 pounds green beans fresh
  •  hardboiled eggs quartered
  • cup olives ripe sliced
  •  grape tomatoes cut into wedges or 1 (8-ounce) container grape tomatoes
  • pounds potatoes - remove skin red unpeeled
  • heads the of 1 cos lettuce 
  • servings the dressing 

Equipment

  • bowl

Directions

  1. Cook potatoes in boiling water to cover 15 minutes or until tender; drain. Cool slightly; cut into slices. Set aside.
  2. Cook green beans in boiling water to cover 3 minutes; drain. Plunge into ice water to stop the cooking process.
  3. Toss together potato slices, green beans, and 1/2 cup Herb Dressing in a large bowl. Chill at least 30 minutes.
  4. Tear 1 head romaine lettuce into bite-size pieces. Line a platter with leaves of remaining head of romaine lettuce. Arrange potato mixture over lettuce. Top with torn lettuce pieces.
  5. Mound tuna in center of greens. Arrange anchovies around tuna, if desired.
  6. Place eggs and tomato wedges on salad.
  7. Sprinkle with sliced olives.
  8. Serve with remaining Herb Dressing.

Nutrition Facts

Calories293kcal
Protein32.83%
Fat26.63%
Carbs40.54%

Properties

Glycemic Index
10.5
Glycemic Load
1.78
Inflammation Score
-10
Nutrition Score
33.452608647554%

Flavonoids

Naringenin
0.07mg
Luteolin
0.28mg
Kaempferol
0.42mg
Myricetin
0.12mg
Quercetin
6.56mg

Nutrients percent of daily need

Calories:292.85kcal
14.64%
Fat:8.97g
13.81%
Saturated Fat:2.07g
12.93%
Carbohydrates:30.74g
10.25%
Net Carbohydrates:22.55g
8.2%
Sugar:7.03g
7.81%
Cholesterol:143.76mg
47.92%
Sodium:589.54mg
25.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.9g
49.8%
Vitamin A:14556.64IU
291.13%
Vitamin K:203.7µg
194%
Selenium:53.44µg
76.34%
Folate:278.48µg
69.62%
Potassium:1305.14mg
37.29%
Phosphorus:344.25mg
34.43%
Vitamin C:27.85mg
33.76%
Fiber:8.19g
32.78%
Vitamin B3:6.24mg
31.2%
Manganese:0.62mg
30.98%
Vitamin B6:0.62mg
30.93%
Vitamin B2:0.42mg
24.74%
Iron:4.33mg
24.04%
Magnesium:95.35mg
23.84%
Vitamin B1:0.31mg
20.52%
Vitamin B12:1.09µg
18.23%
Copper:0.34mg
17.07%
Vitamin E:2.16mg
14.39%
Vitamin D:1.96µg
13.09%
Calcium:128.94mg
12.89%
Vitamin B5:1.26mg
12.61%
Zinc:1.6mg
10.66%
Source:My Recipes