Discover the authentic flavors of a classic French Salade Niçoise. This traditional salad features fresh tuna, hard-boiled eggs, crisp green beans, ripe tomatoes, savory olives, and tender potatoes. Perfect as a light lunch or a side dish, this recipe captures the essence of French cuisine with its vibrant colors and delicious blend of ingredients.

Ingredients:

- 1 can (6 oz) of tuna in olive oil, drained

- 2 large eggs

- 1 cup green beans, trimmed

- 4 small potatoes, peeled and cubed

- 1 cup cherry tomatoes, halved

- 1/2 cup black olives (preferably Niçoise or Kalamata)

- 2 tablespoons extra-virgin olive oil

- 1 tablespoon red wine vinegar

- 1 teaspoon Dijon mustard

- Salt and freshly ground black pepper to taste

- Fresh basil leaves for garnish (optional)

Instructions:

Cook the Potatoes: Place the cubed potatoes in a pot of salted water. Bring to a boil and cook for about 10-15 minutes, or until tender. Drain and let cool.

Prepare the Green Beans: While the potatoes are cooking, bring another pot of salted water to a boil. Add the green beans and cook for 3-4 minutes until tender-crisp. Drain and immediately plunge them into ice water to stop the cooking process. Drain again.

Boil the Eggs: In a separate pot, place the eggs and cover with water. Bring to a boil and then reduce the heat to a simmer. Cook for 10 minutes for hard-boiled eggs. Remove from heat, cool under running water, peel, and cut into quarters.

Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and black pepper.

Assemble the Salad: In a large bowl or serving platter, combine the cooled potatoes, green beans, cherry tomatoes, black olives, and tuna. Gently toss with the dressing.

Add the Eggs: Arrange the quartered eggs on top of the salad.

Garnish and Serve: Garnish with fresh basil leaves if desired. Serve immediately or chill until ready to eat. Enjoy this refreshing and colorful salad as a delightful meal or side dish!

Nutritional Value:

Tuna

- Calories: 99

- Protein: 22 g

- Fat: 1 g

- Omega-3 fatty acids: 0.5 g

Benefits:

- High in Protein: Essential for muscle repair and growth.

- Rich in Omega-3 Fatty Acids: Supports heart health and reduces inflammation.

- Low in Fat: Makes it a lean protein source.

Eggs

- Calories: 72

- Protein: 6 g

- Fat: 5 g

- Cholesterol: 186 mg

Benefits:

- High-Quality Protein: Provides essential amino acids for muscle maintenance.

- Rich in Vitamins and Minerals: Includes vitamin B12, vitamin D, and choline, which are important for brain health and energy production.

- Antioxidants: Contains lutein and zeaxanthin that support eye health.

Green Beans

- Calories: 31

- Protein: 2 g

- Carbohydrates: 7 g

- Fiber: 3 g

- Vitamin C: 20% of the Daily Value (DV)

- Vitamin K: 20% of the DV

Benefits:

- High in Fiber: Aids in digestion and helps maintain a healthy weight.

- Rich in Vitamins: Supports immune function and bone health.

- Low in Calories: Makes it a great addition to a balanced diet.

Potatoes

- Calories: 163

- Protein: 4 g

- Carbohydrates: 37 g

- Fiber: 4 g

- Vitamin C: 45% of the DV

- Potassium: 15% of the DV

Benefits:

- Good Source of Energy: Provides complex carbohydrates for sustained energy.

- Rich in Vitamin C: Supports the immune system and skin health.

- High in Potassium: Helps maintain healthy blood pressure levels.

Cherry Tomatoes

- Calories: 27

- Protein: 1 g

- Carbohydrates: 6 g

- Fiber: 2 g

- Vitamin C: 20% of the DV

- Vitamin A: 20% of the DV

Benefits:

- Rich in Antioxidants: Contains lycopene, which may reduce the risk of certain cancers and support heart health.

- High in Vitamins: Supports immune function and skin health.

- Low in Calories: Helps with weight management.

Black Olives

- Calories: 40

- Protein: 0.3 g

- Fat: 4.5 g

- Sodium: 210 mg

Benefits:

- Rich in Healthy Fats: Contains monounsaturated fats that support heart health.

- High in Antioxidants: Provides polyphenols that may reduce inflammation and oxidative stress.

- Good Source of Iron: Supports blood health.

Olive Oil

- Calories: 119

- Fat: 14 g (of which 2 g is saturated fat)

- Vitamin E: 10% of the DV

Benefits:

- High in Monounsaturated Fats: Supports heart health and reduces inflammation.

- Rich in Antioxidants: Contains vitamin E and polyphenols that help protect cells from damage.

- Supports Digestion: Aids in the absorption of fat-soluble vitamins.

Red Wine Vinegar

- Calories: 3

- Carbohydrates: 0.1 g

Benefits:

- Low in Calories: Adds flavor without adding significant calories.

- Contains Antioxidants: May offer benefits for digestion and blood sugar regulation.

Dijon Mustard

- Calories: 15

- Protein: 1 g

- Carbohydrates: 1 g

- Fat: 1 g

Benefits:

- Low in Calories and Fat: Adds flavor without excessive calories.

- Contains Antioxidants: Provides beneficial compounds like turmeric and mustard seeds.

Fresh Basil (optional)

- Calories: 1

- Carbohydrates: 0.2 g

- Vitamin K: 6% of the DV

Benefits:

- Rich in Antioxidants: Supports overall health and has anti-inflammatory properties.

- Adds Flavor with Minimal Calories: Enhances taste without adding extra calories.