Nicoise Salad
Nicoise Salad is a classic French dish from Nice, featuring fresh and vibrant ingredients like tuna, green beans, potatoes, tomatoes, hard-boiled eggs, and olives, all drizzled with a tangy Dijon vinaigrette. This hearty and nutritious salad is packed with protein, fiber, and healthy fats, making it a perfect light lunch or dinner. It’s a well-balanced, refreshing meal that can be served warm or cold.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Ingredients
(Serves 4)
For the Salad:
8 oz baby potatoes (Yukon Gold or red potatoes), halved
8 oz fresh green beans (trimmed)
4 large eggs
2 cups cherry tomatoes, halved
1 small cucumber, sliced
½ small red onion, thinly sliced
1 cup mixed salad greens (optional)
1 (5 oz) can of tuna, drained (or fresh seared tuna)
½ cup Nicoise or Kalamata olives
For the Dijon Vinaigrette:
3 tablespoons olive oil (extra virgin)
1 tablespoon red wine vinegar (or lemon juice)
1 teaspoon Dijon mustard
1 small garlic clove, minced
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon dried oregano or thyme
Instructions
1. Cook the Potatoes & Green Beans:
1.Place baby potatoes in a pot of cold salted water.
2.Bring to a boil and cook for 10-12 minutes, until fork-tender. Drain and set aside.
3.In another pot, bring water to a boil and blanch the green beans for 2-3 minutes until bright green.
4.Drain and transfer to an ice bath to keep them crisp.
2. Boil the Eggs:
1.In a saucepan, cover the eggs with water and bring to a boil.
2.Once boiling, reduce heat to low and simmer for 8-10 minutes (for fully set yolks).
3.Transfer eggs to an ice bath, peel, and cut into halves or quarters.
3. Prepare the Dressing:
In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, pepper, and oregano until well combined.
4. Assemble the Salad:
1.Arrange salad greens (if using) on a large platter or individual plates.
2.Place potatoes, green beans, cherry tomatoes, cucumber, and red onion in sections.
3.Add tuna (flaked or whole), hard-boiled eggs, and olives on top.
5. Dress & Serve:
1.Drizzle the Dijon vinaigrette over the salad.
2.Serve immediately and enjoy!
Nutritional Information
(Per Serving, Approx. 4 Servings)
Calories: 350-400 kcal
Protein: 25g
Carbohydrates: 30g
Fiber: 6g
Fat: 18g
Saturated Fat: 3g
Cholesterol: 200mg
Sodium: 600mg (varies based on tuna and olives)
Notes & Tips
Tuna Choice: Use high-quality canned tuna packed in olive oil for the best flavor. Alternatively, seared fresh tuna makes an elegant version.
Egg Doneness: For softer yolks, reduce boiling time to 6-7 minutes.
Make-Ahead: The salad can be prepped ahead and stored in an airtight container for up to 2 days. Add dressing just before serving.
Vinaigrette Variations: Swap red wine vinegar for balsamic or lemon juice for a different flavor.
Vegan Option: Replace tuna with chickpeas and omit eggs.
Frequently Asked Questions (FAQs)
1. Can I make this salad ahead of time?
Yes! Store ingredients separately and assemble before serving to keep everything fresh.
2. What is the best way to serve Nicoise Salad?
It can be served warm or cold, depending on preference.
3. Can I use salmon instead of tuna?
Absolutely! Grilled or smoked salmon makes a great substitute.
4. What can I serve with Nicoise Salad?
Enjoy it with crusty bread, a glass of white wine, or a bowl of soup for a complete meal.
5. Is Nicoise Salad keto-friendly?
Yes, but reduce or omit potatoes to keep it low in carbs.
This Nicoise Salad is a beautiful, protein-rich dish that’s as tasty as it is nutritious. Whether for lunch, dinner, or a special occasion, it’s a French classic that never disappoints. Enjoy!