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Salad nicoise
A classic recipe using tuna and green beans. Quite a few ingredients but very easy to put together.
What you need
- 200 g canned tuna, drained
- 2 little gem lettuces, separated into leaves
- 225 g cherry tomatoes, halved
- 1 small red onion, peeled and thinly sliced
- 50 g pitted black olives
- 1 yellow pepper, cored de-seeded and cut into strips
- 225 g fine green beans, trimmed and cooked
- 3 hard-boiled eggs, quartered
- For the dressing
- 60 ml olive oil
- 6 tsp white wine vinegar
- 1/2 tsp caster sugar
- 1/2 tsp dijon mustard
- 1 clove garlic, peeled and crushed
- 1 tsp snipped fresh chives
- 4 1/2 tsp chopped fresh parsley
- seasoning
Method
Flake the tuna into large chunks. Arrange tuna in a salad bowl with remaining salad ingredients.
Put all the dressing ingredients into a screw-top jar. Shake vigorously to combine and pour over the salad.
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Preparation 20 minutes Total 20 minutes -
Energy 298 kcal/serving Fat 6.37 g/serving Carbohydrates 48.03 g/serving Glycaemic Index 6 Glycaemic Load 0.80 
Serving suggestion
French bread.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1248 | 418 | 10475 | 8350 |
| Energy (kcal) | 298 | 100 | 2500 | 2000 |
| Protein (g) | 21.1 | 7.08 | ||
| Carbohydrate (g) | 12.4 | 4.14 | 345 | 275 |
| Fat (g) | 19.0 | 6.37 | 95 | 70 |
| Fat (saturated) (g) | 3.22 | 1.08 | ||
| Fibre (g) | 3.92 | 1.32 | ||
| Sodium (mg) | 191 | 64.1 | ||
| Salt (equivalent) (g) | 0.48 | 0.16 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 217 | 73.1 | 800 |
| Vitamin B-12 (µg) | 2.02 | 0.68 | 1 |
| Vitamin B-6 (mg) | 0.42 | 0.14 | 2 |
| Vitamin C (mg) | 82.8 | 27.8 | 60 |
| Vitamin D (µg) | 22.9 | 7.67 | 266 |
| Vitamin E (mg) | 3.28 | 1.10 | 10 |
| Zinc (mg) | 1.18 | 0.40 | 15 |
| Calcium (mg) | 74.6 | 25.0 | 800 |
| Folate (mcg) | 87.4 | 29.3 | 200 |
| Iron (mg) | 3.14 | 1.05 | 14 |
| Magnesium (mg) | 46.9 | 15.7 | 300 |
| Niacin (mg) | 8.75 | 2.93 | 18 |
| Pantothenic acid (mg) | 0.84 | 0.28 | 6 |
| Riboflavin (mg) | 0.33 | 0.11 | 1.6 |
| Phosphorous (mg) | 210 | 70.6 | 800 |
| Thiamin (mg) | 0.16 | 0.05 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Cow-dairy free
Dairy free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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