Mediterranean Diet Nicoise Salad
Dive into the vibrant flavors of the Mediterranean with our nourishing Mediterranean Diet Nicoise Salad, a healthy twist on the classic French favorite. This colorful dish is packed with fresh veggies, tender new potatoes, protein-rich canned tuna in olive oil, and creamy hard-boiled eggs, all artfully arranged atop a bed of crisp baby greens. Highlighted by briny kalamata olives, tangy capers, and a zesty homemade lemon-Dijon vinaigrette, this salad embodies the simplicity and heart-healthy principles of the Mediterranean diet. Perfect for lunch or dinner, it’s quick to prepare, and its harmonious blend of textures and flavors makes it a crowd-pleaser for both special occasions and everyday meals.
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Recipe Information
Ingredients
- 12 pieces small new potatoes
- 200 grams green beans
- 100 grams kalamata olives
- 200 grams cherry tomatoes
- 200 grams canned tuna in olive oil
- 4 pieces hard-boiled eggs
- 150 grams baby salad greens
- 1 small red onion
- 2 tablespoons capers
- 60 milliliters extra virgin olive oil
- 30 milliliters lemon juice
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Place the new potatoes in a pot, cover with water, and add a pinch of salt. Bring to a boil over medium-high heat and cook for 10-15 minutes until tender. Drain and set aside to cool slightly before halving.
While the potatoes cook, bring another pot of water to a boil, add a pinch of salt, and blanch the green beans for about 2-3 minutes. Immediately transfer them to an ice bath to stop the cooking process, then drain and set aside.
Peel and slice the hard-boiled eggs into quarters.
Thinly slice the red onion.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and black pepper to make the vinaigrette.
On a large platter, arrange the salad greens as a base.
Evenly distribute the halved potatoes, green beans, cherry tomatoes, kalamata olives, sliced red onion, and quartered eggs over the greens.
Flake the canned tuna and scatter it across the salad.
Sprinkle the capers over the top.
Drizzle the vinaigrette evenly across the salad.
Serve immediately and enjoy the fresh flavors of the Mediterranean.
Nutrition Facts
Calories |
2096 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 130.3 g | 167% | |
| Saturated Fat | 22.1 g | 110% | |
| Polyunsaturated Fat | 3.9 g | ||
| Cholesterol | 922 mg | 307% | |
| Sodium | 4183 mg | 182% | |
| Total Carbohydrate | 155.2 g | 56% | |
| Dietary Fiber | 34.1 g | 122% | |
| Total Sugars | 24.6 g | ||
| Protein | 91.8 g | 184% | |
| Vitamin D | 15.0 mcg | 75% | |
| Calcium | 521 mg | 40% | |
| Iron | 20.7 mg | 115% | |
| Potassium | 4961 mg | 106% | |
*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.
