Mediterranean Diet Nicoise Salad

Elevate your salad game with this vibrant Mediterranean Diet Nicoise Salad, a wholesome twist on the classic French dish. Packed with nutrient-rich ingredients like tender new potatoes, crisp green beans, briny Kalamata olives, flaked tuna in olive oil, and juicy cherry tomatoes, this salad is as beautiful as it is satisfying. Hard-boiled eggs, capers, and thinly sliced red onion add layers of flavor, all tied together with a zesty lemon-Dijon vinaigrette. Nestled on a bed of fresh baby salad greens, this nutrient-dense bowl is perfect for a healthy lunch or a light dinner. Ready in under 40 minutes, this recipe blends Mediterranean simplicity with bold, fresh flavors, making it an ideal choice for anyone embracing the Mediterranean diet.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 12 pieces small new potatoes
• 200 grams green beans
• 100 grams kalamata olives
• 200 grams cherry tomatoes
• 200 grams canned tuna in olive oil
• 4 pieces hard-boiled eggs
• 150 grams baby salad greens
• 1 small red onion
• 2 tablespoons capers
• 60 milliliters extra virgin olive oil
• 30 milliliters lemon juice
• 1 teaspoon Dijon mustard
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Place the new potatoes in a pot, cover with water, and add a pinch of salt. Bring to a boil over medium-high heat and cook for 10-15 minutes until tender. Drain and set aside to cool slightly before halving.

Step 2

While the potatoes cook, bring another pot of water to a boil, add a pinch of salt, and blanch the green beans for about 2-3 minutes. Immediately transfer them to an ice bath to stop the cooking process, then drain and set aside.

Step 3

Peel and slice the hard-boiled eggs into quarters.

Step 4

Thinly slice the red onion.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and black pepper to make the vinaigrette.

Step 6

On a large platter, arrange the salad greens as a base.

Step 7

Evenly distribute the halved potatoes, green beans, cherry tomatoes, kalamata olives, sliced red onion, and quartered eggs over the greens.

Step 8

Flake the canned tuna and scatter it across the salad.

Step 9

Sprinkle the capers over the top.

Step 10

Drizzle the vinaigrette evenly across the salad.

Step 11

Serve immediately and enjoy the fresh flavors of the Mediterranean.

Nutrition Facts

Serving size	1875.8 grams (1875.8g)

Amount per serving	% Daily Value*
Calories	2096

Total Fat 130.30g	167%
Saturated Fat 22.10g	111%
Polyunsaturated Fat 3.90g
Cholesterol 922mg	307%
Sodium 4183mg	182%
Total Carbohydrate 155.20g	56%
Dietary Fiber 34.10g	122%
Total Sugars 24.60g
Protein 91.80g	184%

Vitamin D 600IU	3000%
Calcium 521mg	40%
Iron 21mg	115%
Potassium 4961mg	106%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.3%

Protein: 17.0%

Carbs: 28.7%