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Healthy Made Tasty. A Cancer Council website
Home > Recipes > Nicoise salad

Nicoise salad

Nicoise salad in a large bowl served on a rustic cloth napkin with dressing on the side and cutlery in the background.
(1)
Preparation time: 20 minutes
Cooking time: 15 minutes
Serves: 4
Nicoise salad in a large bowl served on a rustic cloth napkin with dressing on the side and cutlery in the background.
  • 4.5 serves of vegetables per 
  • serving
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Ingredients

4 eggs
12 (650g) small chat potatoes, halved
400g green beans, trimmed
425g can tuna in springwater, drained, flaked
250g cherry tomatoes, halved
1/3 cup black olives, pitted
2 baby cos lettuce, leaves separated, washed

Dressing
2 tbsp olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard

Savvy swaps

You can swap:

Cherry tomatoes
1 tomato, chopped
Cos lettuce
Any type of lettuce
Chat potatoes
Canned whole potatoes, drained and dried

Tips

  • This recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Using tuna in springwater, instead of brine, helps reduce your sodium intake. 
  • Eggs and tuna are good sources of protein. Protein is important for our cells to grow, function and repair. 

  • Only dress the amount of salad you will eat. The undressed salad can be stored in the fridge in an airtight container. 

  • Make this recipe when beans are in season or on special. 

Method

Step 1
To make the dressing, whisk the oil, vinegar and mustard together. Set aside.

Step 2
Place eggs in a saucepan, just cover with cold water and bring to a simmer. Cook for 6-10 minutes (depending on the size of the eggs).

Step 3
Drain the eggs, make a small crack in the shell to stop cooking and let cool in cold water. This helps make them easier to peel.

Step 4
Meanwhile, cook potatoes in a large saucepan of boiling water for 10 minutes or until just tender. Drain.

Step 5
Put some water and ice cubes in a bowl.

Step 6
Cook beans in a saucepan of boiling water for 2 minutes. Drain and place into the bowl of ice-cold water for a few minutes to cool. Drain again and dry with a tea towel.

Step 7
Place baby cos lettuce leaves, potatoes, beans, tuna, tomatoes and olives on serving plates. Top with eggs cut in quarters. Drizzle with dressing just before serving.

 

Tips

  • This recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Using tuna in springwater, instead of brine, helps reduce your sodium intake. 
  • Eggs and tuna are good sources of protein. Protein is important for our cells to grow, function and repair. 

  • Only dress the amount of salad you will eat. The undressed salad can be stored in the fridge in an airtight container. 

  • Make this recipe when beans are in season or on special. 

Rating

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

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