Indulge in the vibrant flavors of the Mediterranean with our authentic Salade Niçoise recipe. Hailing from the sunny shores of Nice, France, this iconic salad is a delightful symphony of fresh ingredients. Succulent tuna, tender boiled eggs, crisp green beans, juicy tomatoes, and briny olives are artfully arranged atop a bed of crisp lettuce leaves, all dressed in a zesty vinaigrette. Bursting with color and bursting with flavor, Salade Niçoise is the epitome of French culinary finesse, transporting your taste buds to the azure coasts of the Côte d'Azur with every bite. Enjoy it as a light lunch or a refreshing dinner option, and savor the taste of the Mediterranean in every forkful.

Ingredients:

• 1 can (about 6 ounces) of high-quality tuna, preferably packed in olive oil, drained
• 4 large eggs
• 1 pound small potatoes (such as new potatoes or fingerling potatoes)
• 8 ounces green beans, trimmed
• 1 cup cherry tomatoes, halved
• 1/2 cup Nicoise olives (or Kalamata olives as a substitute)
• 4 cups mixed salad greens (such as Bibb lettuce or arugula)
• 2 tablespoons capers, drained
• 2 anchovy fillets (optional), chopped (for the dressing)
• 2 tablespoons red wine vinegar (for the dressing)
• 1 teaspoon Dijon mustard (for the dressing)
• 1/4 cup extra virgin olive oil (for the dressing)
• Salt and freshly ground black pepper, to taste

Instructions:

1- Start by preparing the eggs. Place them in a saucepan and cover with cold water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for about 8-10 minutes for hard-boiled eggs. Once done, transfer the eggs to a bowl of ice water to cool. Once cooled, peel and slice them into halves.

2- Meanwhile, bring another pot of salted water to a boil. Add the potatoes and cook until tender, about 10-15 minutes depending on their size. Drain and set aside to cool slightly.

3- In the same pot of boiling water, blanch the green beans for about 2-3 minutes until crisp-tender. Drain and immediately transfer to a bowl of ice water to stop the cooking process. Drain again and set aside.

4- In a small bowl, prepare the dressing by whisking together the red wine vinegar, Dijon mustard, chopped anchovy fillets (if using), and extra virgin olive oil. Season with salt and pepper to taste.

5- In a large serving platter or individual plates, arrange the mixed salad greens as a base.

6- Arrange the cooked potatoes, green beans, cherry tomatoes, hard-boiled eggs, tuna, olives, and capers on top of the greens, arranging them in sections for an aesthetically pleasing presentation.

7- Drizzle the dressing over the salad just before serving, or serve it on the side for individual preference.

8- Serve the Salade Niçoise immediately, with crusty bread on the side if desired. Enjoy the flavors of France in every bite!

This recipe serves approximately 4 people. Adjust quantities as needed based on your preferences and the number of servings required. Bon appétit!

Nutritional Values:

Tuna (6 oz can, drained):

• Calories: 200
• Protein: 42g
• Fat: 1g
• Carbohydrates: 0g
• Sodium: Varies based on brand, typically around 300-400mg

benefits

• Rich source of high-quality protein, essential for muscle repair and growth.
• Contains omega-3 fatty acids, which are beneficial for heart health and may reduce inflammation.

Eggs (4 large):

• Calories: 280
• Protein: 24g
• Fat: 20g
• Carbohydrates: 2g
• Sodium: 280mg
• Cholesterol: 860mg

benefits

• Excellent source of complete protein, containing all nine essential amino acids.
• High in nutrients like vitamin D, vitamin B12, and choline, which are important for brain health and function

Potatoes (1 pound):

• Calories: 400
• Protein: 8g
• Fat: 0g
• Carbohydrates: 92g
• Fiber: 12g
• Vitamin C: 80% of DV
• Potassium: 2200mg

benefits

• Good source of carbohydrates, providing energy for the body.
• High in potassium, which helps regulate blood pressure and muscle function.
• Contains vitamin C, which supports the immune system and collagen production.

Green beans (8 oz):

• Calories: 70
• Protein: 2g
• Fat: 0g
• Carbohydrates: 16g
• Fiber: 7g
• Vitamin C: 40% of DV
• Vitamin K: 40% of DV

benefits

• Low in calories and rich in fiber, aiding in digestion and promoting a feeling of fullness.
• Good source of vitamins C and K, supporting immune function and bone health.

Cherry tomatoes (1 cup, halved):

• Calories: 27
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g
• Vitamin C: 25% of DV
• Vitamin A: 20% of DV

benefits

• Packed with antioxidants like lycopene, which may reduce the risk of chronic diseases and protect against cancer.
• Excellent source of vitamin C and vitamin A, supporting immune function and vision health.

Olives (1/2 cup, Nicoise or Kalamata):

• Calories: 160
• Protein: 1g
• Fat: 17g
• Carbohydrates: 4g
• Fiber: 3g
• Sodium: 1400mg

benefits

• Rich in monounsaturated fats, which are heart-healthy and may reduce the risk of cardiovascular disease.
• Contains antioxidants and anti-inflammatory compounds, promoting overall health and well-being.

Mixed salad greens (4 cups):

• Calories: 20
• Protein: 2g
• Fat: 0g
• Carbohydrates: 4g
• Fiber: 2g
• Vitamin A: 80% of DV
• Vitamin C: 40% of DV

benefits

• Low in calories and carbohydrates, making them a great option for weight management.
• High in vitamins A and C, supporting immune function and skin health.

Capers (2 tablespoons, drained):

• Calories: 4
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 1g
• Sodium: 360mg

benefits

• Low in calories and rich in antioxidants, protecting against oxidative stress and inflammation.
• Contains compounds that may have antimicrobial and anticancer properties.

Anchovy fillets (2):

• Calories: 20
• Protein: 3g
• Fat: 1g
• Sodium: 500mg

benefits

• Good source of omega-3 fatty acids, promoting heart health and reducing inflammation.
• Rich in protein and minerals like calcium and iron, supporting bone health and oxygen transport in the body.

These values are approximate and may vary based on factors such as brand, cooking methods, and specific varieties of ingredients used.