Salade Niçoise

Gluten Free
Dairy Free
Low Fod Map
Health score
46%
Salade Niçoise
45 min.
4
287kcal

Suggestions


Are you looking for a vibrant, refreshing dish that is not only flavorful but also fits a variety of dietary needs? Look no further than the classic Salade Niçoise! This iconic French salad hails from Nice and beautifully showcases the essence of Mediterranean cuisine. Perfect for lunch, a hearty side dish, or a light yet satisfying main course, it brings together fresh ingredients that burst with flavor.

Each bite offers a delightful mix of tender green beans, creamy quartered eggs, and protein-rich tuna, all drizzled with a zesty homemade vinaigrette. The addition of pitted black olives, tangy capers, and savory anchovies elevates this salad to a whole new level, ensuring it tantalizes your taste buds while remaining gluten-free and dairy-free. Plus, it’s low FODMAP, making it accessible for those with dietary restrictions.

In just 45 minutes, you can prepare this stunning dish that serves four, making it ideal for sharing with friends and family or enjoying as a solo meal throughout the week. So grab your fresh ingredients, a mixing bowl, and a whisk, and get ready to impress everyone at your dining table. With its vibrant colors and delicious flavors, the Salade Niçoise not only pleases the palate but also offers a visual feast that’s sure to brighten any meal.

Ingredients

  • ounces anchovy fillets drained canned tinned
  • 0.3 cup olives black such as niçoise or kalamata pitted chopped
  • ounces tuna drained canned
  • tablespoons capers drained
  • tablespoon dijon mustard 
  • 0.3 pound green beans halved
  • 0.5 teaspoon fresh-ground pepper black
  •  hard-cooked eggs peeled quartered
  • 0.5 cup olive oil 
  • 0.3 cup pimientos diced drained (from a 4-ounce jar)
  • 0.5 pound potatoes red quartered ( 4)
  • 1.3 pounds romaine lettuce ( 3 quarts)
  • 0.5 teaspoon salt 
  • tablespoons white-wine vinegar 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Put the potatoes in a medium saucepan of salted water and bring to a boil. Boil for 5 minutes and then stir in the beans. Continue boiling until the beans and potatoes are tender, about 5 minutes longer.
  2. Drain thoroughly. When the potatoes are cool enough to handle, peel them and cut them into quarters.
  3. Meanwhile, in a glass or stainless-steel bowl, whisk together the vinegar, mustard, salt, and pepper.
  4. Add the oil slowly, whisking. In a large glass or stainless-steel bowl, toss the romaine with 1/4 cup of the vinaigrette and then transfer to a platter or individual plates.
  5. In the same bowl, toss the potatoes with 1 tablespoon of the vinaigrette and pile them on top of the romaine. Repeat with the green beans and the eggs, tossing each with 1 tablespoon of the vinaigrette and then arranging it on the romaine. Arrange the anchovies, capers, tuna, pimientos, and olives in piles on the lettuce. Pass any remaining vinaigrette at the table.
  6. Wine Recommendation: For an elegant evening on the patio, why not pull out all the stops and enjoy a festive ros champagne with this classic salad. Champagne's deceptively high acidity will contrast with the richness of the tuna while standing up to the dressing's vinegary tang.

Nutrition Facts

Calories287kcal
Protein30.6%
Fat44.87%
Carbs24.53%

Properties

Glycemic Index
38.75
Glycemic Load
0.81
Inflammation Score
-10
Nutrition Score
32.245651991471%

Flavonoids

Apigenin
0.02mg
Luteolin
0.19mg
Kaempferol
5.41mg
Myricetin
0.04mg
Quercetin
11.16mg

Nutrients percent of daily need

Calories:286.7kcal
14.34%
Fat:14.55g
22.39%
Saturated Fat:3.08g
19.22%
Carbohydrates:17.9g
5.97%
Net Carbohydrates:12.28g
4.47%
Sugar:4.42g
4.91%
Cholesterol:213.86mg
71.29%
Sodium:1275.71mg
55.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.33g
44.66%
Vitamin A:13197.02IU
263.94%
Vitamin K:167.12µg
159.16%
Selenium:56.34µg
80.49%
Folate:240.2µg
60.05%
Vitamin B3:8.53mg
42.67%
Vitamin C:26.71mg
32.37%
Vitamin B2:0.5mg
29.57%
Vitamin B12:1.77µg
29.54%
Phosphorus:276.16mg
27.62%
Potassium:923.16mg
26.38%
Iron:4.55mg
25.27%
Vitamin B6:0.5mg
25.25%
Manganese:0.46mg
23.1%
Fiber:5.61g
22.45%
Vitamin E:2.68mg
17.9%
Magnesium:69.59mg
17.4%
Vitamin B1:0.24mg
16.03%
Calcium:139.46mg
13.95%
Copper:0.28mg
13.9%
Vitamin B5:1.33mg
13.33%
Vitamin D:1.85µg
12.34%
Zinc:1.81mg
12.04%
Source:My Recipes