Nicoise Salad

By: Admin Date: 09-Feb 2020 Reading Time: 4 Mins

The Nicoise Salad is a classic French dish that is both refreshing and satisfying, perfect for a light meal. This salad features a vibrant mix of blanched green beans, tender potatoes, and juicy cherry tomatoes, complemented by the richness of canned tuna and the creaminess of hard-boiled eggs. The addition of black olives and red onion provides a savory depth, while a simple olive oil and vinegar dressing ties everything together beautifully. This colorful salad is not only visually appealing but also packed with nutrients, making it a delightful option for lunch or dinner.

For a Serving Size of Two:

Ingredients:

150 grams trimmed and blanched green beans
200 grams boiled and quartered small potatoes
100 grams halved cherry tomatoes
100 grams tuna
2 hard-boiled sliced eggs
50 grams black olives
30 grams thinly sliced red onion
50 grams mixed salad greens
2 teaspoons olive oil
1 tablespoon red wine vinegar
1/2 teaspoon Dijon mustard
Salt and pepper
Fresh parsley (for garnish, chopped)

Procedure:

lanch the green beans in boiling water for about 3-4 minutes until tender yet crisp, then drain and rinse under cold water to stop the cooking process. Boil the small potatoes until fork-tender, then quarter them.
In a large bowl, combine the blanched green beans, quartered potatoes, halved cherry tomatoes, cooked tuna, sliced hard-boiled eggs, black olives, and sliced red onion.
In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper until well combined.
Drizzle the dressing over the salad mixture and toss gently to coat all ingredients.
Lay the mixed salad greens on a serving platter and top with the Nicoise mixture. Garnish with chopped fresh parsley. Serve immediately.

Nutritional Benefits:

Nicoise Salad offers a balanced combination of proteins, healthy fats, and carbohydrates, making it a nutrient-dense meal. The inclusion of green beans provides a good source of vitamins A, C, and K, along with fiber that aids digestion.
Potatoes contribute potassium and vitamin B6, essential for energy metabolism. Tuna is rich in high-quality protein and omega-3 fatty acids, which are beneficial for heart health and brain function.
Eggs add additional protein along with essential vitamins and minerals, including vitamin D and choline.
The mixed salad greens offer a variety of nutrients, including folate and iron. Black olives provide healthy monounsaturated fats and antioxidants. Overall, this salad is a wholesome choice that supports overall health while delivering a delicious combination of flavors.

Nutritional Information: