Salade Niçoise

Name: Salade Niçoise
Cuisine: French

Déjeuner • France

120

kcal

10g

Protein

Carbs

Fat

Data source: CalorieFrançaise

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À propos de Salade Niçoise

Tuna, eggs, olives, anchovies, and vegetables from Nice

How to Make Salade Niçoise (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

easy

Salade Niçoise is a classic French salad originating from the sun-drenched city of Nice, nestled along the French Riviera. Renowned for its vibrant colors and fresh Mediterranean flavors, this salad is a celebration of regional produce and simple, healthy eating. Traditionally enjoyed as a light lunch in France, Salade Niçoise combines crisp greens, ripe tomatoes, green beans, new potatoes, hard-boiled eggs, olives, and high-quality tuna, all dressed in a fragrant olive oil vinaigrette. The harmony of textures and tastes makes it a quintessential dish in French culinary culture. The charm of Salade Niçoise lies in its wholesome ingredients and straightforward preparation, making it ideal for those seeking a nutritious yet satisfying meal. French locals cherish this salad for its balance between protein, healthy fats, and fiber, and it’s often served during warm months when garden vegetables are at their peak. Whether enjoyed alfresco or as part of a casual lunch, this dish encapsulates the leisurely, health-conscious lifestyle of southern France, and its adaptability means you can tweak it to suit your dietary needs while retaining its authentic French flavor.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: egg, fish

Ingredients(for 1 large salad plate per person)

3 cups Fresh mixed salad greens (mesclun or romaine)
1 cup Cherry tomatoes (halved)
1 cup Green beans (trimmed)
2 medium New potatoes (sliced)
2 large Eggs (hard-boiled)
1 can (120g drained) Canned tuna in olive oil (preferably line-caught)
1/4 cup Niçoise olives (pitted)
1/4 small Red onion (thinly sliced)
2 tbsp Extra-virgin olive oil
a few Fresh basil leaves (torn) - optional
1 tbsp Lemon juice (freshly squeezed)
to taste Salt and black pepper

Instructions

1
Bring a pot of salted water to a boil. Add new potatoes and cook for 10-12 minutes until just tender. Remove and let cool slightly.
12 minutes
Cut potatoes evenly for uniform cooking.
2
In the same boiling water, add green beans and blanch for 2-3 minutes until bright green and crisp-tender. Drain and immediately rinse under cold water.
3 minutes
Shocking green beans in cold water keeps their vibrant color and crunch.
3
While vegetables cook, hard-boil the eggs (place eggs in cold water, bring to a boil, simmer for 9 minutes). Cool, peel, and quarter.
10 minutes
Older eggs peel more easily after boiling.
4
Prepare the dressing by whisking together olive oil, lemon juice, salt, and pepper in a small bowl.
2 minutes
Adjust lemon and oil ratio to your taste for balance.

Why This Dish is Healthy

This traditional French salad is naturally low in saturated fat and high in protein, making it a fantastic option for a calorie-conscious diet. The abundance of vegetables boosts your intake of antioxidants and fiber, aiding in weight management and cardiovascular health. Its simple, whole-food ingredients align with healthy eating patterns recommended by nutrition experts.

Salade Niçoise is a nutrient-dense dish providing a balanced mix of lean protein from tuna and eggs, complex carbohydrates from potatoes, and a variety of vitamins and minerals from fresh vegetables. The olive oil dressing supplies heart-healthy monounsaturated fats, while fiber from greens and beans supports digestion. This meal contains vitamin C, potassium, iron, and B vitamins, making it ideal for overall wellbeing.

Pro Tips

💡Tip 1: Use the highest quality olive oil you can find for a truly authentic flavor.
💡Tip 2: Always dress the salad just before serving to keep the greens crisp.
💡Tip 3: For added protein, include anchovy fillets as per some traditional recipes.

Storage & Serving

Store leftover salad components separately in airtight containers in the refrigerator for up to 2 days. Dress just before serving to maintain freshness and avoid sogginess.

Best served: Breakfast or Lunch