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Niçoise Salad

This healthy main course tuna salad is one of the best main course salads ever invented... it's colorful, protein packed, and so satisfying.

Prep Time
10 mins
Total Time
10 mins
Servings: 4 servings
Calories: 491 kcal
Course: Main Course
Cuisine: French

Ingredients

  • 1 small head of crisp lettuce your choice, rinsed, dried, and chopped
  • 3 Tbsp fresh tarragon leaves
  • 3 Tbsp fresh dill chopped
  • 1 cup White beans either navy or cannellini, drained and rinsed
  • 1 Persian cucumber thinly sliced
  • handful baby carrots raw
  • 1 cup Baby Purple potatoes cooked and halved
  • 1 cup yellow cherry tomatoes halved
  • about 6 baby radishes
  • handful green beans preferably French, lightly steamed
  • 2-3 hard cooked eggs halved
  • 1/3 cup Bird Beak peppers
  • 1/3 cup black olives your choice, I used oil cured
  • 6 ounces tuna canned in olive oil
  • 2 Tbsp capers
dressing
  • 1/2 cup extra virgin olive oil
  • Juice of 1 large lemon
  • 1 Tbsp mustard
  • 1 Tbsp yellow mustard seeds
  • salt and fresh cracked black pepper to taste

Instructions

    Cup of Yum
  1. Whisk together the dressing ingredients and season with salt and pepper to taste. Add more lemon juice if you like.
  2. Put the lettuce in a wide shallow salad bowl or platter and arrange the tarragon leaves over the lettuce.
  3. Toss the beans with a little of the dressing, and some of the fresh dill. Pile the beans into a heap on the edge of the salad, leaving the center free for the tuna.
  4. Arrange the cucumber slices and carrots in little piles next to the beans.
  5. Toss the potatoes with a little of the dressing and dill, and add them to the salad. Arrange the tomatoes, radishes, green beans, eggs, peppers, and olives in a similar manner all around the edge of the platter.
  6. Put the tuna in the center of the salad and top with the capers. Scatter the fresh dill over all.
  7. Drizzle with the dressing just before serving. Add salt and pepper to taste.

Notes

  • Please don't stress over exact amounts...my measurements are just guidelines, fill your platter with the ingredients in any way you see fit and it will be delicious!
  • Other possible Nicoise salad ingredients are anchovies, artichokes, red onion, asparagus, bell peppers, marinated mushrooms, marinated feta or mozarella cheese, watercress, basil, etc.

Nutrition Information

Calories 491kcal (25%) Carbohydrates 30g (10%) Protein 20g (40%) Fat 34g (52%) Saturated Fat 5g (25%) Polyunsaturated Fat 4g Monounsaturated Fat 23g Cholesterol 109mg (36%) Sodium 501mg (21%) Potassium 1078mg (31%) Fiber 8g (32%) Sugar 4g (8%) Vitamin A 6420IU (128%) Vitamin C 24mg (27%) Calcium 186mg (19%) Iron 7mg (39%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 491

% Daily Value*

Calories 491kcal 25%
Carbohydrates 30g 10%
Protein 20g 40%
Fat 34g 52%
Saturated Fat 5g 25%
Polyunsaturated Fat 4g 24%
Monounsaturated Fat 23g 115%
Cholesterol 109mg 36%
Sodium 501mg 21%
Potassium 1078mg 23%
Fiber 8g 32%
Sugar 4g 8%
Vitamin A 6420IU 128%
Vitamin C 24mg 27%
Calcium 186mg 19%
Iron 7mg 39%

* Percent Daily Values are based on a 2,000 calorie diet.

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