Salad Niçoise with Tuna

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Salad Niçoise with Tuna
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
398
calories
Calories

Healthy, because

Even smarter

Nutritional values

Niçoise salad is an incredibly well rounded meal, representing many of the macronutrients that we need daily, including, proteins, carbs, fats, and plenty of nutrients. Few salads are able to satisfy you the way this one can because they typically are lacking filling ingredients. 

You can serve this as a main dish because of its filling content, or you can serve it as a side if you make the portion size smaller. 

1 serving contains
(Percentage of daily recommendation)
Calorie398 cal.(19 %)
Protein21 g(21 %)
Fat24 g(21 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage4.4 g(15 %)
Vitamin A0.5 mg(63 %)
Vitamin D3.5 μg(18 %)
Vitamin E4.6 mg(38 %)
Vitamin K39.3 μg(66 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.2 mg(102 %)
Vitamin B₆0.8 mg(57 %)
Folate125 μg(42 %)
Pantothenic acid1.9 mg(32 %)
Biotin15.8 μg(35 %)
Vitamin B₁₂3.1 μg(103 %)
Vitamin C101 mg(106 %)
Potassium1,028 mg(26 %)
Calcium120 mg(12 %)
Magnesium83 mg(28 %)
Iron3.1 mg(21 %)
Iodine40 μg(20 %)
Zinc1.3 mg(16 %)
Saturated fatty acids5.2 g
Uric acid160 mg
Cholesterol152 mg
Complete sugar7 g

Ingredients

for
4
For the salad
14 ozs small, new potatoes
salt
2 ripe Tomatoes
2 shallots
2 eggs
6 ozs mixed Lettuce (iceberg, radicchio, frisee lettuce)
7 ozs Green beans
2 Tbsps black, pitted Olives
1 Tbsp Caper
8 ozs Tuna (in oil)
1 yellow Bell pepper
6 Radish
For the dressing
4 Tbsps olive oil
2 Tbsps white balsamic vinegar
2 Tbsps Natural yogurt
1 tsp grainy Dijon mustard
salt
freshly ground peppers
How healthy are the main ingredients?
potatoTunaGreen beansOliveolive oilsalt

Preparation steps

1.

For the salad, rinse the potatoes and cook for 25-30 minutes in boiling salted water. Drain the potatoes, peel, halve lengthwise or cut in quarters, and let cool.

Rinse the tomatoes, remove the stalks and cut the flesh into wedges. Peel the shallots and cut into rings.

Hardboil the eggs in boiling water for 10 minutes. Rinse, peel and cut the eggs into wedges.

Rinse the lettuce, brush, shake dry and pluck leaves. Trim the green beans, rinse and blanch in boiling salted water for 3 minutes. Drain, rinse with cold water. and cut into thirds.

2.

Drain the olives, capers and the tuna. Tear apart the tuna with a fork. Rinse the yellow bell pepper, cut in half, remove seeds and ribs, and cut into small strips. Rinse, trim and slice the radishes.

For the dressing. mix all the ingredients together, and season with salt and pepper.

Toss all the salad ingredients together with the lettuce, arrange on plates and serve drizzled with the dressing. 

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