Salad Niçoise with Tuna
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.
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 39.3 μg | (66 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 101 mg | (106 %) | ||
| Potassium | 1,028 mg | (26 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 152 mg | |||
| Complete sugar | 7 g |
Ingredients
- 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
Preparation steps
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.
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.
