Low Sodium Nicoise Salad
Bright, fresh, and bursting with wholesome flavors, this Low Sodium Nicoise Salad is a heart-healthy twist on the classic French recipe. Perfect for anyone mindful of their sodium intake, this vibrant salad combines tender new potatoes, crisp green beans, juicy cherry tomatoes, and baby spinach with protein-packed low-sodium canned tuna and hard-boiled eggs. Kalamata olives, rinsed to reduce salt, add a subtle briny note, while a zesty homemade lemon-Dijon vinaigrette brings everything together. With just 15 minutes of prep time, this Mediterranean-inspired dish is as quick to make as it is nutritious. Serve it as a light yet satisfying lunch or dinner that’s low in sodium but big on flavor.
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Recipe Information
Ingredients
- 300 grams small new potatoes
- 150 grams green beans
- 150 grams cherry tomatoes
- 50 grams kalamata olives (low sodium, rinsed)
- 200 grams canned tuna in water (no salt added, drained)
- 2 large eggs
- 100 grams baby spinach leaves
- 2 tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- 1 teaspoon Dijon mustard
- 0.25 teaspoon ground black pepper
Instructions
Begin by placing the eggs in a small saucepan and cover them with cold water. Bring the water to a boil, then remove the saucepan from heat and let it stand for 10-12 minutes. After that, transfer the eggs to a bowl of ice water to cool.
Meanwhile, bring another pot of water to a boil. Add the new potatoes and cook for 10-15 minutes, or until fork-tender. In the last 3 minutes of cooking, add the green beans to the same pot.
Drain the potatoes and green beans in a colander, then rinse them under cold water to stop the cooking process and cool them down. Set aside.
Cut the cherry tomatoes into halves and set them aside. Peel and quarter the eggs once they are cool.
In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, and ground black pepper to make the dressing.
On a large serving platter or individual plates, arrange a bed of baby spinach leaves. Distribute the cooked potatoes, green beans, cherry tomatoes, olives, and drained tuna evenly over the spinach.
Place the quartered eggs on top. Drizzle the salad with the dressing.
Toss gently before serving to coat all ingredients evenly, and enjoy your low-sodium Nicoise Salad!
Nutrition Facts
Calories |
1147 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.9 g | 81% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 443 mg | 148% | |
| Sodium | 840 mg | 37% | |
| Total Carbohydrate | 80.9 g | 29% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 12.6 g | ||
| Protein | 77.1 g | 154% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 324 mg | 25% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 3283 mg | 70% | |
*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.
