Salade Composée

Salade Composée

DéjeunerFrance

110
kcal
6g
Protein
8g
Carbs
7g
Fat
Data source: CalorieFrançaise
Enregistrer cet aliment
Suivre avec l'appli
Enregistrez cet aliment instantanément avec notre application
Télécharger l'appli

À propos de Salade Composée

Mixed composed salad — French lunch staple

How to Make Salade Composée (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
easy

Salade Composée is a vibrant, customizable French salad that celebrates the best of seasonal produce and regional flavors. Originating from bistros and family tables across France, this dish is not just a salad but a colorful arrangement of fresh ingredients, thoughtfully plated for both visual appeal and taste. Unlike the simple green salad, Salade Composée is 'composed'—each ingredient is arranged artfully rather than tossed, making every plate a feast for the eyes and palate. This traditional French lunch staple is beloved for its versatility and balance. You’ll find Salade Composée gracing tables from Parisian cafés to countryside homes, reflecting the French passion for fresh, high-quality vegetables and simple yet elegant presentations. Its flavor profile is bright and refreshing, with crisp greens, tender vegetables, and a light vinaigrette, making it a satisfying yet light meal. Perfect for those seeking a health-conscious lunch option, this dish is easily adaptable for various dietary needs and is a testament to French culinary artistry and the country's appreciation for wholesome, seasonal eating.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for One large plated salad per person)

  • 3 cups Mixed salad greens (mesclun or a mix of frisée, arugula, and butter lettuce)
  • 1 cup Cherry tomatoes (halved)
  • 1 cup Green beans (trimmed)
  • 1 cup New potatoes (small, quartered)
  • 1/2 cup Radishes (thinly sliced)
  • 2 Hard-boiled eggs (sliced)
  • 1/4 cup Black olives (Niçoise variety preferred)
  • 1 tsp Dijon mustard
  • 2 tbsp Red wine vinegar
  • 2 tbsp Extra virgin olive oil
  • 2 tbsp Fresh herbs (parsley, chives, or tarragon) - optional
  • to taste Salt and pepper

Instructions

  1. 1

    Begin by bringing a small pot of water to a boil. Add the quartered new potatoes and cook for 10-12 minutes, until fork tender. Drain and set aside to cool.

    12 minutes

    Use waxy potatoes for the best texture in salads.

  2. 2

    In the same pot, blanch the green beans for 2-3 minutes until just tender but still crisp. Immediately transfer to a bowl of ice water to preserve their color and crunch.

    5 minutes

    Shocking the beans in ice water helps retain their bright green color.

  3. 3

    Prepare the vinaigrette: In a small bowl, whisk together Dijon mustard, red wine vinegar, and a pinch of salt and pepper. Slowly drizzle in the olive oil while whisking until emulsified.

    3 minutes

    For a lighter version, reduce olive oil and add a splash of lemon juice.

  4. 4

    Arrange the mixed salad greens on two large plates. Artistically arrange the potatoes, green beans, cherry tomatoes, radishes, hard-boiled eggs, and black olives over the greens.

    5 minutes

    Keep each ingredient sectioned for a classic composed presentation.

Why This Dish is Healthy

This French Salade Composée is an excellent healthy lunch option because it relies on whole, minimally processed ingredients packed with nutrients. With plenty of fiber, lean protein, and healthy fats, it supports satiety and sustained energy without excess calories. The abundance of vegetables promotes a diverse intake of vitamins and minerals, making it ideal for those monitoring weight, blood sugar, or seeking a balanced diet.

Salade Composée is a nutrient-rich, balanced meal loaded with fiber, vitamins, and minerals from a variety of fresh vegetables. The inclusion of eggs provides high-quality protein, while olive oil delivers heart-healthy monounsaturated fats. The dish is naturally low in saturated fat and can be adapted to reduce carbs or calories. Rich in antioxidants from tomatoes and greens, and potassium from potatoes and beans, this salad supports overall wellness and digestive health.

Pro Tips

  • 💡Tip 1: Use the freshest, locally-sourced vegetables for the most authentic flavor.
  • 💡Tip 2: Always blanch and shock green beans for ideal texture and color.
  • 💡Tip 3: Arrange ingredients neatly rather than tossing for a true composed presentation.

Storage & Serving

Best enjoyed fresh, but can be stored undressed in an airtight container in the refrigerator for up to 24 hours. Store vinaigrette separately and toss just before serving to maintain texture.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy110.0 kcal
Protein6.0 g
Carbohydrates8.0 g
Total Fat7.0 g
Fiber3.0 g

Étiquettes

Compatibilité Jeûne

Compatible Vrat Hindou (sans oignon/ail)

Aliments similaires