Salade Niçoise – Classic French Tuna Salad
Salade Niçoise comes straight from the Côte d'Azur and brings a taste of southern France to your plate. Tuna, artichoke hearts, crisp green beans and briny olives make it so hearty and satisfying that it works as a complete meal. A dressing of Dijon mustard, white wine vinegar and garlic adds a lovely Mediterranean depth. It's a salad that manages to feel both light and substantial, and slots easily into a balanced way of eating.
Ingredients
- 2 eggs, hard-boiled
- 150 g green beans, frozen or from a jar
- 1 jar artichoke hearts
- 70 g olives
- 125 g cocktail or cherry tomatoes
- 1 tin tuna in spring water
- 100 g mixed salad leaves
- 3 tbsp white wine vinegar
- 3 tsp Dijon mustard
- 1 garlic clove
- 2 tbsp olive oil
- freshly ground black pepper
- sea salt
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 390 kcal | 780 kcal |
| Carbohydrates | 12 g | 24 g |
| Protein | 32 g | 64 g |
| Fat | 22 g | 44 g |
| Fibre | 5 g | 10 g |
| of which sugar | 4 g | 8 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- If using frozen green beans, cook them for about 8 minutes, then refresh briefly under cold water and drain well.
- Drain the artichoke hearts, letting them dry off and gently squeezing out any excess liquid if needed.
- Wash the tomatoes and cut them in half.
- Drain the tuna and flake it into rough chunks.
- Wash the salad leaves and tear or chop them into smaller pieces if you like.
- For the dressing, whisk the vinegar and mustard together in a bowl. Peel and finely chop the garlic, then stir it in along with the olive oil. Season with salt and pepper.
- Stir the artichokes and olives through the dressing and leave to sit for a few minutes.
- Add the beans, salad leaves, tomatoes and tuna to a bowl, then toss everything together with the artichokes and olives.
- Divide the salad between two plates, arrange the quartered eggs on top and drizzle over a little more dressing to taste.
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Nutrition facts per serving (estimate)
| Calories | 390 kcal |
|---|---|
| Carbohydrates | 12 g |
| Protein | 32 g |
| Fat | 22 g |
| Fibre | 5 g |
| of which sugar | 4 g |
Frequently asked questions
What goes into an authentic Salade Niçoise?
A classic Salade Niçoise brings together tuna, hard-boiled eggs, green beans, tomatoes, olives and artichoke hearts, all finished with a mustard-garlic dressing.
Is Salade Niçoise low in carbs?
Yes, Salade Niçoise is naturally low in carbohydrates, which makes it a great choice if you're following a lower-carb way of eating.
Can I use fresh green beans instead of frozen?
Absolutely. Fresh green beans work just as well. The cooking time may vary slightly depending on how thick the beans are.
How long does Salade Niçoise keep?
It tastes best freshly made. Without the dressing, you can keep it covered in the fridge for about a day.
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