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How to Make Nicoise Salad (Recipe Guide) Tips And Calories

How to Make Nicoise Salad (Recipe Guide) Tips And Calories

We will write a guide on how to make Nicoise Salad one of the most popular dishes in France.

Nicoise salad is a classic French dish that originates from the Nice region. It’s a vibrant and hearty salad typically made with fresh vegetables, tuna, hard-boiled eggs, and a tangy vinaigrette.

Here’s a detailed guide to making a traditional Nicoise salad, along with some tips for success and an approximate calorie count.

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How to Make Nicoise Salad

Nicoise Salad Ingredients

How to Make Nicoise Salad (Recipe Guide) Tips And Calories

For the Salad:

1 head of Bibb lettuce or mixed greens
2 cans (5-6 ounces each) tuna in olive oil, drained (or 2 fresh tuna steaks, seared and sliced)
4 hard-boiled eggs, peeled and halved
1/2 pound small new potatoes, boiled and halved
1/2 pound green beans, blanched
1 cup cherry tomatoes, halved
1/2 cup Kalamata olives, pitted
1 small red onion, thinly sliced
4-6 anchovy fillets (optional)
1/4 cup capers (optional)
For the Vinaigrette:

1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and freshly ground black pepper to taste
1 teaspoon fresh thyme leaves (optional)

Step By Step How to Make Nicoise Salad

Prepare the Ingredients

Boil the new potatoes in salted water until tender, about 15-20 minutes. Drain and let cool slightly, then halve them.

Blanch the green beans in boiling water for 2-3 minutes, until tender-crisp. Immediately transfer them to an ice bath to stop the cooking process, then drain.

Boil the eggs for about 10 minutes, then transfer them to an ice bath. Peel and halve the eggs once cooled.

How to Make Nicoise Salad (Recipe Guide) Tips And Calories

Make the Vinaigrette

In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, pepper, and thyme leaves until well combined.

Assemble the Salad

Arrange the lettuce or mixed greens on a large serving platter or individual plates.

Artfully arrange the potatoes, green beans, cherry tomatoes, olives, red onion, and capers (if using) on top of the greens. Add the tuna (or sliced seared tuna steaks) and anchovy fillets (if using).

Place the halved eggs around the salad.

How to Make Nicoise Salad (Recipe Guide) Tips And Calories

Dress the Salad

Drizzle the vinaigrette over the salad just before serving. Toss gently to combine, or serve the dressing on the side for guests to add as they prefer.

How to Make Nicoise Salad (Recipe Guide) Tips And Calories

Tips To Make Nicoise Salad

Use the freshest ingredients possible, especially when it comes to vegetables and tuna. While canned tuna in olive oil is traditional, you can elevate the salad by using fresh, seared tuna steaks. Blanching green beans helps to preserve their bright color and crisp texture.

Adjust the vinaigrette to your taste by adding more mustard or vinegar as needed. Nicoise salad is best served fresh. If you need to prepare it in advance, keep the ingredients separate and combine just before serving.

How to Make Nicoise Salad (Recipe Guide) Tips And Calories

How Many Calories Have Nicoise Salad

Tuna: ~200 calories per serving
Hard-Boiled Eggs: ~70 calories per serving
Potatoes: ~70 calories per serving
Green Beans: ~20 calories per serving
Cherry Tomatoes: ~15 calories per serving
Olives: ~40 calories per serving
Red Onion: ~10 calories per serving
Anchovy Fillets: ~20 calories per serving (if using)
Capers: ~5 calories per serving (if using)
Lettuce/Greens: ~10 calories per serving
Vinaigrette: ~100 calories per serving

Total: Approximately 560-600 calories per serving

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