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Salade nicoise
A classic French salad using eggs, cos lettuce, green beans, tomatoes, red onion, tuna, anchovies and olives that can be served as a starter or main meal with French bread.
What you need
- 4 eggs
- 175 g green beans, trimmed
- 1 crisp, sweet cos lettuce, broken into leaves
- 6 tomatoes, wiped and cut into quarters
- 1 small red onion, peeled and cut into rings
- 200 g canned tuna, drained an flaked
- 50 g anchovies, drained
- 24 pitted black olives
- for the dressing
- 75 ml olive oil
- 3 tsp freshly squeezed lemon juice
- 3 tsp white wine vinegar
- 1 clove garlic, peeled and crushed
- 1/2 tsp dijon mustard
- seasoning
Method
Place the eggs in a pan of boiling water. Cook for 10 min. Meanwhile, cook the beans in another pan of boiling water for 2-3 min until just tender.
Drain the eggs. Leave to cool completely under cold running water. Drain the beans and refresh under cold running water.
In a large salad bowl, combine the remaining salad ingredients.
Peel the hard-boiled eggs. Cut each into quarters. Add to the bowl with the beans.
Combine dressing ingredients in a screw-top jar. Shake together until well mixed.
Serve the salad chilled with the dressing poured over.
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Preparation 30 minutes Cook 10 minutes Total 40 minutes -
Energy 410 kcal/serving Fat 5.18 g/serving Carbohydrates 78.91 g/serving Glycaemic Index 4 Glycaemic Load 0.88 
Serving suggestion
Cook's tip
Any type of crisp green lettuce can be used in this recipe. For an extra special meal, use fresh tuna. Grill 225g tuna for 5-6 min on each side, then break into pieces.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1717 | 338 | 10475 | 8350 |
| Energy (kcal) | 410 | 81.0 | 2500 | 2000 |
| Protein (g) | 26.6 | 5.25 | ||
| Carbohydrate (g) | 20.3 | 4.01 | 345 | 275 |
| Fat (g) | 26.3 | 5.18 | 95 | 70 |
| Fat (saturated) (g) | 4.47 | 0.88 | ||
| Fibre (g) | 5.85 | 1.15 | ||
| Sodium (mg) | 357 | 70.5 | ||
| Salt (equivalent) (g) | 0.89 | 0.18 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 331 | 65.3 | 800 |
| Vitamin B-12 (µg) | 2.22 | 0.44 | 1 |
| Vitamin B-6 (mg) | 0.57 | 0.11 | 2 |
| Vitamin C (mg) | 65.0 | 12.8 | 60 |
| Vitamin D (µg) | 30.5 | 6.02 | 266 |
| Vitamin E (mg) | 4.93 | 0.97 | 10 |
| Zinc (mg) | 1.65 | 0.33 | 15 |
| Calcium (mg) | 110 | 21.8 | 800 |
| Folate (mcg) | 98.5 | 19.4 | 200 |
| Iron (mg) | 4.74 | 0.94 | 14 |
| Magnesium (mg) | 70.3 | 13.9 | 300 |
| Niacin (mg) | 11.7 | 2.30 | 18 |
| Pantothenic acid (mg) | 1.53 | 0.30 | 6 |
| Riboflavin (mg) | 0.49 | 0.10 | 1.6 |
| Phosphorous (mg) | 290 | 57.2 | 800 |
| Thiamin (mg) | 0.27 | 0.05 | 1.4 |
This recipe is:
Demi-veg
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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