Traditional Salad Nicoise with Veggies
Why Diabetes Friendly?
- Low in Carbohydrates: This salad is low in carbs, with vegetables and mixed greens providing fibre, which helps maintain stable blood sugar levels.
- High in Protein: Tuna and hard-boiled eggs are excellent protein sources, helping to keep you full and stabilize blood sugar levels.
- Healthy Fats: Olive oil and tuna provide healthy fats that support heart health and overall well-being.
- Nutrient-Rich Ingredients: The variety of vegetables offers a wide range of vitamins, minerals, and antioxidants, beneficial for overall health and diabetes management.
Ingredients
- mixed greens 4 cups
- tomato (cherry, sliced) 1 cup
- red onion (thinly sliced) ¼ cup
- green bean (blanched) 1 cup
- egg (hard-boiled, quartered) 4
- potato (baby, canned, rinsed, and patted dry) 1 cup
- tuna ( drained and flaked) 5 oz
- capers (optional) ¼ cup
Dressing
- olive oil 3 tbsp
- red wine vinegar 2 tbsp
- Dijon mustard 1 tbsp
- garlic (minced) 1 clove
- salt ⅛ tsp
- pepper (to taste) 1 pinch
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.
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.
FAQ
Can I use fresh tuna instead of canned?
Yes, you can use fresh grilled or seared tuna for a different texture and flavour.Is there a substitute for baby potatoes to keep it lower in carbs?
You can use radishes or turnips as a lower-carb alternative to baby potatoes.What can I use instead of capers?
Olives or pickles can be used as a substitute for capers.Can I make this salad ahead of time?
Yes, you can prepare all the components ahead of time, but store the dressing separately and drizzle it over the salad just before serving to keep it fresh.How do I store leftovers?
Store the salad and dressing separately in airtight containers in the refrigerator for up to 2 days.What type of greens should I use?
A mix of leafy greens such as romaine, arugula, spinach, and butter lettuce works well for this salad.Can I make this salad vegan?
Yes, omit the tuna and eggs, and add more beans or chickpeas for protein.
Terrific, plenty of food. I am working at getting my eating habits at a heathy place my family and myself.
The food selection is great. There is a wonderful assortment. It seems to be strait forward. I am just getting into A pattern as I found out blood sugar was high. I am tracking my food.