Nicoise Salad with Tuna and Green Beans

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Niçoise Salad (pronounced nee-SWAHZ) is a classic French composed salad originating from Nice, France. Traditionally made with tomatoes, hard-boiled eggs, olives, anchovies or tuna, and dressed with olive oil, it has evolved into many variations worldwide. A key modern version includes tuna and green beans, offering a healthy, colorful, and protein-rich main-course salad.




🧾 Main Ingredients:

🥗 Base:

  • Mixed greens (optional but commonly used in modern versions)

  • Green beans (trimmed and blanched)

🐟 Protein:

  • Tuna (either seared fresh tuna or high-quality canned tuna in olive oil)

  • Optional: anchovies for traditional flavor

🍅 Vegetables:

  • Cherry tomatoes or ripe plum tomatoes

  • Boiled baby potatoes (halved)

  • Red onions (thinly sliced)

  • Kalamata or Niçoise olives

🥚 Other:

  • Hard-boiled eggs (halved or quartered)

  • Capers (optional for added briny flavor)

🍋 Dressing:

  • Classic vinaigrette made with:

    • Olive oil

    • Dijon mustard

    • Red or white wine vinegar

    • Garlic (optional)

    • Salt & pepper

    • Fresh herbs like parsley or thyme

🍽️ Preparation (Step-by-Step):

  1. Cook the potatoes until fork-tender, and let them cool slightly.

  2. Blanch the green beans in boiling water, then transfer them to an ice bath to keep them crisp.

  3. Hard-boil the eggs, peel, and slice in halves or quarters.

  4. Arrange the salad: Start with a bed of greens (optional), then group each ingredient in sections—potatoes, green beans, tuna, tomatoes, eggs, olives, and onions.

  5. Drizzle with vinaigrette just before serving.

  6. Garnish with fresh herbs, extra olives, or capers if desired.

🧂 Flavor Profile:

  • Savory and herbaceous from tuna and vinaigrette

  • Briny from olives and capers

  • Fresh and crisp from green beans and tomatoes

  • Hearty and comforting from potatoes and eggs

🌿 Nutritional Highlights (Per Serving Estimate):

  • Calories: 350–500 kcal (depends on tuna type and dressing)

  • Protein: 25–35g

  • Fat: 20–30g (mainly healthy fats from olive oil and tuna)

  • Carbs: 15–25g (from potatoes and veggies)

  • Fiber: 4–6g

Great source of omega-3s, vitamins (A, C, B6), and minerals like potassium and iron.

🍷 Pairing Suggestions:

  • Wine: Crisp white wine like Sauvignon Blanc or Rosé from Provence

  • Bread: Serve with crusty French baguette or sourdough

  • Soup: Pairs well with chilled gazpacho or French onion soup

🔄 Popular Variations:

  • With seared ahi tuna instead of canned

  • Vegetarian version: Omit tuna/anchovies, add marinated tofu or artichokes

  • Grilled version: Use grilled veggies like bell peppers and zucchini

  • No-lettuce version: Stick to the traditional base of tomatoes, eggs, and tuna only

📦 Storage Tips:

  • Best eaten fresh, but can be stored in the fridge (undressed) for up to 2 days

  • Keep dressing separate to avoid sogginess

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