Nicoise Salad with Tuna, Anchovies and Green Beans

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Nicoise Salad with Tuna, Anchovies and Green Beans
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
451
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie451 cal.(21 %)
Protein20 g(20 %)
Fat38 g(33 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage2.9 g(10 %)
Vitamin A0.5 mg(63 %)
Vitamin D5.9 μg(30 %)
Vitamin E11 mg(92 %)
Vitamin K68.8 μg(115 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.8 mg(82 %)
Vitamin B₆0.4 mg(29 %)
Folate112 μg(37 %)
Pantothenic acid1.7 mg(28 %)
Biotin20.4 μg(45 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C50 mg(53 %)
Potassium645 mg(16 %)
Calcium126 mg(13 %)
Magnesium57 mg(19 %)
Iron3.1 mg(21 %)
Iodine33 μg(17 %)
Zinc1.4 mg(18 %)
Saturated fatty acids7 g
Uric acid132 mg
Cholesterol247 mg
Complete sugar5 g

Ingredients

for
4
For Salad
4 eggs
120 grams green Beans
100 grams mixed Lettuce
½ Cucumber
8 Cherry tomatoes
½ green Bell pepper
2 scallions
200 grams Tuna in oil (canned)
50 grams Anchovy fillet
50 grams small, black Olives
Basil
For Marinade
2 garlic cloves
6 Tbsps olive oil (cold pressed)
2 Tbsps White vinegar
salt
freshly ground peppers
How healthy are the main ingredients?
olive oilOliveeggCucumberBasilgarlic clove

Preparation steps

1.

Cook eggs until hardboiled, cool. Rinse green beans, cut in half and cook in boiling salted water until al dente, for about 3 minutes. Drain beans, rinse with cold water and drain again.

2.

Rinse lettuce and tear into bite-sized pieces. Peel cucumber and cut into thin slices. Cut tomatoes in half and core. Rinse and dry pepper, halve and remove seeds and ribs, cut into fine strips. Rinse and dry sccallions, cut into thin rings.

3.

Combine lettuce, cucumber, tomatoes, beans, peppers and scallions.

4.

Pick tuna apart with a fork, cut anchovies lengthwise and cut eggs into slices.

5.

Place salad onto plates, top with tuna, anchovies, eggs and olives.

6.

Prepare marinade. Chop garlic finely and mix with all other marinade ingredients. Drizzle marinade over salad, mix well and garnish with basil leaves. Serve.