Salade Nicoise: Healthy Mediterranean Salad

Salade Nicoise fulfills all the requirements for a healthy salad thanks to its combination of Mediterranean elements. Discover how the original version differs from the beloved classic version and learn how to construct a wonderful version at home.

We found out early on in our Nicoise Salad investigation that the original French Riviera salad was not our favorite. It seems that the traditional technique of boiling potatoes and green beans is not real.

This result surprised us a little bit because Salade Nicoise is renowned worldwide for two essential elements that were, it turns out, not originally served in Nice. Green beans and potatoes are those ingredients.

Furthermore, although though tuna and anchovies are frequently found in Salade Nicoise, it is improper to serve the two on the same plate.

How could a salad achieve such fame and permanence and yet be essentially incorrect?

We’ve had several nicoise salads in various parts of the world. They were all quite healthful and had delicious flavors. We enjoy the extra tastes and textures of the potatoes and green beans, call us heretics if you will.

This, in our opinion, is the essence of Salade Nicoise. That’s also how we prepare the less traditional French salad at home.

What Is Salade Nicoise?

While the original Salade Nicoise was a simple salad, our favorite variant is the one that acquired renown in the late 19th century. That version appeals to the eye as well as the palate with its lovely blend of greens (typically romaine), hard-boiled egg, canned tuna, boiled potatoes, haricots verts (string beans), anchovies, and tomatoes.

Additionally, the components in this recipe are perfect for a Mediterranean diet, making it healthful. Tuna, anchovies and eggs deliver a significant protein dose while bite-sized cooked potatoes bring enough carbs to the table to produce a more than full lunch or dinner.

You can create the illusion that you are eating in a stunning beach garden on the French Riviera by adding fresh green beans, tomatoes, and occasionally cucumbers. This salad, when piled high on a platter, is sure to impress your guests before it swiftly departs.

How to Make Salade Nicoise at Home

Ingredients

Salad

• ½ large head of romaine lettuce (cut or torn into bite sized pieces)
• ¾ pound small boiling potatoes (red bliss or Yukon gold cut into 1/2 inch discs)
• ½ medium red onion (thinly sliced)
• 2.5 ounces Nicoise olives (pitted – approximately 20 olives)
• ½ pound haricot vert or green beans
• 2 hard boiled eggs (sliced 1/4 inch thick)
• 1 ½ cups cherry tomatoes (halved)
• 8 ounce white tuna in olive oil (preferably jarred)
• ¼ cup parsley (chopped coarse – optional garnish)

Dressing

• 1 ½ teaspoons red wine vinegar
• ¼ cup olive oil (extra virgin)
• 1 teaspoon Dijon mustard
• ½ teaspoon thyme (fresh, finely chopped)
• 1 tablespoon tarragon (fresh, finely chopped)
• 2 teaspoons lemon juice (fresh)
• ¼ cup shallot (finely diced)
• salt and pepper (to taste)

Instructions

Step 1: Put potatoes in a pot with two inches of water on top, cover with well-salted cold water, and set over high heat.

Step 2: Bring water to a boil and simmer potatoes until you can easily pierce them with a paring knife (approximately 25-30 minutes).

Step 3: Boil three or four more quarts of well-salted water. Add the green beans to the pot and bring it to a boil.

Step 4: After 3 minutes of cooking, drain the green beans into a colander.

Step 5: After washing, drain and pat dry with a salad spinner.

Step 6: Before assembling, place items in prep bowls.

Step 7: Transfer vinegar into a sizable mixing basin.

Step 8: Slowly add olive oil into the basin while whisking to produce an emulsion.

Step 9: Whisk in the lemon juice, scallions, thyme, Dijon mustard, and taragon.

Step 10: Transfer half of the dressing into a large bowl for mixing.

Step 11: Toss the lettuce in the bowl to completely coat the greens.

Step 12: Arrange the dressed lettuce on a wide serving platter in a bed.

Step 13: Place the ingredients in the middle of the dish and arrange them in a sunburst design.

Step 14: Transfer the leftover dressing onto the assembled salad using a spoon.

Step 15: Garnish with parsley, if desired.