Heart-Healthy Nicoise Salad
Elevate your mealtime with this vibrant and nourishing Heart-Healthy Nicoise Salad, a modern twist on the French classic! Packed with protein-rich tuna, creamy hard-boiled eggs, and wholesome baby potatoes, this salad is brimming with fresh, colorful ingredients like crisp green beans, juicy cherry tomatoes, and delicate mixed greens. A tangy homemade dressing of extra-virgin olive oil, lemon juice, Dijon mustard, and finely chopped anchovies ties it all together, adding bold, savory notes. Topped with black olives, briny capers, and a sprinkle of fresh parsley, this Mediterranean-inspired dish is as visually stunning as it is delicious. Ready in just 30 minutes, it's perfect for a quick lunch or light dinner that doesn’t compromise on flavor or heart-healthy benefits.
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Recipe Information
Ingredients
- 200 grams baby potatoes
- 150 grams green beans, trimmed
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 2 fillets anchovy fillets, finely chopped
- 1 clove garlic, minced
- 150 grams mixed salad greens
- 100 grams cherry tomatoes, halved
- 0.5 whole cucumber, thinly sliced
- 150 grams canned tuna in water, drained
- 2 whole hard-boiled eggs, quartered
- 10 black olives, pitted
- 1 tablespoon capers
- 2 tablespoons fresh parsley, chopped
- 0.25 teaspoon freshly ground black pepper
- 0.5 teaspoon salt
Instructions
Place the baby potatoes in a pot of cold, salted water. Bring to a boil and cook until tender, about 10-12 minutes. Drain and allow to cool slightly before halving.
In another pot of boiling water, blanch the green beans for 2-3 minutes until bright green and tender-crisp. Drain and refresh under cold running water to stop the cooking. Set aside.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, chopped anchovy fillets, and minced garlic to make the dressing. Season with black pepper and salt, then set aside.
Arrange the salad greens on a large platter or two individual plates.
Top the greens with halved cherry tomatoes, sliced cucumber, and drained tuna evenly arranged around the platter.
Add the halved potatoes, blanched green beans, quartered eggs, black olives, and capers, distributing them evenly over the salad.
Drizzle the dressing over the salad components. Sprinkle with chopped fresh parsley for garnish.
Serve immediately, ensuring each plate gets a variety of all the salad's components.
Nutrition Facts
Calories |
1259 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.3 g | 104% | |
| Saturated Fat | 14.9 g | 74% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 435 mg | 145% | |
| Sodium | 3973 mg | 173% | |
| Total Carbohydrate | 75.6 g | 27% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 15.9 g | ||
| Protein | 69.6 g | 139% | |
| Vitamin D | 6.9 mcg | 34% | |
| Calcium | 390 mg | 30% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 2844 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
