Traditional Salad Nicoise with Veggies
This traditional Niçoise salad features protein-rich flaked tuna and hard boiled eggs as well as fiber-rich vegetables like green beans, tomatoes, and mixed salad greens. Enjoy this vibrant, low-carb dish as a nutritious and satisfying meal perfect for managing blood sugar levels while indulging in delicious Mediterranean flavours.
Servings: 4
Calories: 262.5kcal
Ingredients
- 4 cups mixed greens
- 1 cup tomato cherry, sliced
- ¼ cup red onion thinly sliced
- 1 cup green bean blanched
- 4 egg hard-boiled, quartered
- 1 cup potato baby, canned, rinsed, and patted dry
- 5 oz tuna drained and flaked
- ¼ cup capers optional
Dressing
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tbsp Dijon mustard
- 1 clove garlic minced
- ⅛ tsp salt
- 1 pinch pepper to taste
Instructions
- Blanch the green beans by boiling them for 2-3 minutes, then immediately transferring them to an ice water bath to stop the cooking. Drain and set aside.1 cup green bean
- In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, garlic, salt and pepper until well combined.3 tbsp olive oil, 2 tbsp red wine vinegar, 1 tbsp Dijon mustard, 1 clove garlic, ⅛ tsp salt, 1 pinch pepper
- On a large serving platter or individual plates, arrange the mixed greens as a base. Add the cherry tomatoes, red onion, green beans, hard boiled eggs, potatoes, tuna, and capers (if using).4 cups mixed greens, 1 cup tomato, ¼ cup red onion, 4 egg, 1 cup potato, 5 oz tuna, ¼ cup capers
- Drizzle the dressing evenly over the salad just before serving.
Cooking Tips
- Blanching Green Beans: To keep green beans crisp and bright, ensure you transfer them to an ice water bath immediately after boiling.
- Customizable Dressing: Adjust the dressing ingredients to your taste; add a bit more mustard for tanginess or extra garlic for a stronger flavour.
- Serving Options: This salad can be served as a main course or divided into smaller portions for a starter or side dish.
- Vegetable Variations: Feel free to add or substitute vegetables like bell peppers, cucumbers, or radishes for added colour and nutrition.
Nutrition
Nutrition Facts
Traditional Salad Nicoise with Veggies
Amount per Serving
Calories
262.5
% Daily Value*
Fat
15.5
g
24
%
Saturated Fat
3
g
19
%
Trans Fat
0.02
g
Cholesterol
176.4
mg
59
%
Sodium
575.7
mg
25
%
Potassium
608.6
mg
17
%
Carbohydrates
16.4
g
5
%
Fiber
3.1
g
13
%
Sugar
3.2
g
4
%
Protein
15.3
g
31
%
Vitamin C
30.6
mg
37
%
Vitamin D
1.3
µg
9
%
Calcium
68.3
mg
7
%
Iron
2.8
mg
16
%
Magnesium
48.7
mg
12
%
Zinc
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.