Nicoise Salad

Salad is a combination of various ingredients either in raw or unprocessed form, thereby retaining all the vitamins and minerals. Nicoise Salad, a French composed salad with tuna, green beans, hard boiled eggs, tomatoes, onion, capers, and potatoes and other vegetables for a filling and protein rich meal.

NUTRITIONAL BENEFITS: Tuna is a powerhouse of protein, omega-3, fats and selenium. Tuna fish benefits includes being heart healthy, boost the immune system etc. Eggs are amongst the healthiest and the most nutritious food and is a good source of inexpensive, high-quality protein. They are also rich sources of vitamin D, Selenium, B6, B12 and minerals

INGREDIENTS:

• 50 grams tuna
• 1 boiled egg
• 20 grams potato
• 20 grams onion
• 20 grams cherry tomatoes
• 20 grams green beans
• 2 lettuce
• 1 clove garlic, chopped
• 10 grams asparagus
• 10 grams olives
• 1 teaspoon mustard
• 1 teaspoon parsley
• 1 teaspoon basil
• 1 teaspoon thyme
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• 1 teaspoon balsamic vinegar
• Salt and pepper to taste

Per Serving:

• Nutrition Info
• Amount
• Calories
• 217 kcal
• Carbs
• 8.6 grams
• Protein
• 10.9 grams
• Fats
• 11.6 grams

METHOD:

• To make the dressing whisk together the vinegar, mustard, olive oil, parsley, chives, garlic, salt and pepper, set aside.
• In a little olive oil marinate tuna steaks for an hour. On medium flame, heat a large skillet and cook the steaks 2 to 3 minutes on each side until cooked through.
• Bring a medium pot to a boil, with salted water. Carefully add eggs and cook 7 minutes, then drain and run under cold water. Peel; set aside.
• Meanwhile, add green beans and potatoes to the same pot of boiling water and cook until just tender, 2–4 minutes for green beans, 10–15 minutes for potatoes. The transfer to bowl of ice water; using a spoon let sit until cold, about 3 minutes.
• Lay lettuce leaves onto a large plate and add the lettuce, asparagus, onion, cherry tomatoes, potato, tuna, beans. Drizzle over with the dressing then finish by adding the eggs and olives.
• Serve and enjoy.

Over to you

Think salad is boring? This colourful and classic salad is full of texture and flavour, perfect for popping in the lunchbox. So, don’t forget to try your hands on this salad recipe.