The classic French Nicoise salad has long been celebrated for its harmonious blend of flavors, textures, and colors. Originating from the sun-drenched region of Nice, this timeless dish features a beautiful medley of tuna, crisp greens, potatoes, olives, and eggs, brought together with a zesty vinaigrette.
The Spring Nicoise Salad offers a refreshing twist on the classic, utilizing the season's freshest produce for an even lighter and brighter culinary experience.
Whether you're seeking a nutritious main course, a sophisticated lunch option, or an impressive centerpiece for an al fresco gathering, this Spring Nicoise Salad delivers both style and substance.
Featuring young green beans, baby potatoes, sweet cherry tomatoes, and tender baby lettuce, this salad truly celebrates all that spring has to offer. The addition of hard-boiled eggs, briny olives, and flaky tuna ensures that every bite is balanced, satisfying, and bursting with flavor.
The Spring Nicoise Salad is not only visually stunning but also remarkably healthy, loaded with lean protein, fiber, and essential vitamins. This recipe revives the storied tradition of French salad making, inviting both experienced cooks and kitchen novices to embrace the flavors of spring in their own homes.
Ingredients
- 8 small new potatoes, halved
- 200g (7 oz) green beans, trimmed
- 4 large eggs
- 2 cups baby lettuce leaves (such as Bibb, butter, or spring mix)
- ½ cup cherry tomatoes, halved
- ½ cup radishes, thinly sliced
- ⅓ cup pitted Niçoise or Kalamata olives
- 1 small cucumber, sliced
- 1 small shallot, thinly sliced
- 200g (7 oz) high-quality tuna in olive oil, drained
- 2 tablespoons capers, rinsed
- For the dressing:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1 teaspoon fresh lemon juice
- Salt and freshly ground black pepper, to taste
- Fresh parsley or chives, chopped, for garnish
Instructions
- Bring a medium pot of salted water to a boil. Add the halved new potatoes and cook for about 12-15 minutes until tender. Drain and let cool slightly.
- While the potatoes cook, prepare another pot of boiling water. Add the green beans and blanch for 2-3 minutes until bright green and crisp-tender. Immediately transfer the beans to a bowl of ice water to stop the cooking. Drain and set aside.
- Place the eggs in a saucepan and cover with cold water. Bring to a gentle boil over medium heat. Boil for 9 minutes, then transfer the eggs to ice water. Once cool, peel and cut into halves or quarters.
- In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, lemon juice, salt, and pepper to make the vinaigrette.
- Arrange the baby lettuce leaves in a large serving bowl or platter.
- Distribute the cooled potatoes, green beans, cherry tomatoes, sliced radishes, cucumber, shallot, and olives evenly over the greens.
- Break the tuna into large flakes and arrange on the salad. Add the hard-boiled egg halves and sprinkle with rinsed capers.
- Drizzle the vinaigrette evenly over the salad. Likewise, season with extra salt and pepper if desired.
- Garnish with chopped fresh parsley or chives and serve immediately.
Nutritional Information
The Spring Nicoise Salad is both flavorful and nutritionally balanced, making it an exceptional choice for anyone mindful of their health and wellness goals.
This hearty salad provides a combination of lean protein from tuna and eggs, complex carbohydrates from the new potatoes, and dietary fiber from an array of fresh vegetables.
Each serving is rich in essential vitamins such as vitamin C (from green beans and tomatoes), vitamin K (from lettuce and radishes), and a variety of B vitamins from eggs and potatoes.
The inclusion of olives and tuna in olive oil delivers heart-healthy monounsaturated fats and omega-3 fatty acids, which support cardiovascular health. This meal is also low in saturated fat and free from added sugars, making it ideal for those looking to maintain steady energy levels and support overall wellness.
Depending on the serving size, an average plate contains about 350-400 calories, 20 grams of protein, 18 grams of healthy fats, 26 grams of carbohydrates, and 5 grams of fiber. This balanced nutrition profile ensures satiety, helps support muscle health, and sustains you throughout your day.
Additionally, the use of olive oil-based vinaigrette means you benefit from healthy, plant-based fats and antioxidants that further enhance the immune system and promote healthy, glowing skin.
Wine and Beverage Pairings
The Spring Nicoise Salad pairs beautifully with a wide range of light and refreshing beverages. A crisp, chilled Sauvignon Blanc highlights the salad's fresh herbs and tangy vinaigrette, while a dry rosé from Provence complements the salad's Mediterranean flavors and accentuates the tuna's delicate richness.
For a non-alcoholic option, consider sparkling water with a splash of lemon or cucumber, or a light herbal iced tea such as mint or chamomile, which refreshes the palate between bites.
If you're hosting an elegant brunch or lunch, a glass of Champagne or Prosecco adds a celebratory touch and enhances the salad's bright, lively character. These beverage pairings not only balance the flavors of your Spring Nicoise Salad but also create a complete, satisfying dining experience.
Cooking Tips and Variations
Elevating your Spring Nicoise Salad is simple with a few creative tips and thoughtful variations. Firstly, choose the freshest ingredients available-locally sourced potatoes, crisp garden beans, and vine-ripened tomatoes will amplify the natural flavors of the salad.
For added zest, you can incorporate a touch of anchovy fillet into the dressing or salad itself, paying homage to the traditional recipe. Roasted or grilled new potatoes offer an earthy twist, while substituting asparagus or artichoke hearts in place of green beans brings a unique springtime flair.
If you prefer an extra protein boost or wish to keep the salad vegetarian, consider adding grilled chicken or chickpeas instead of tuna. Smoked salmon also makes for a sophisticated substitute. Play with herbs-fresh dill, basil, or tarragon provide vibrant accents.
For an extra crispy texture, sprinkle toasted pine nuts or croutons atop the salad. Whether serving for a casual meal or an elegant dinner, prepping ingredients in advance and assembling just before serving ensures that your Spring Nicoise Salad remains crisp and inviting.
Remember to taste and adjust the vinaigrette to your liking for that perfect balance of tang and richness. These adjustments make the salad adaptable for every taste and dietary need.
Serving Suggestions
Spring Nicoise Salad is as versatile in presentation as it is in taste, making it an exceptional choice for a wide variety of occasions.
For a show-stopping centerpiece at a springtime gathering, assemble the salad on a large platter and allow guests to serve themselves, enjoying the vibrant mosaic of colors and textures. Individual plates-beautifully composed with sections of potatoes, beans, eggs, and tuna-make elegant portions for a sit-down meal.
This salad is perfect for light luncheons, outdoor picnics, or as a main course for weeknight dinners accompanied by crusty bread or a simple soup. If planning ahead, prepare the components (such as boiling eggs, cooking potatoes, and whisking the dressing) in advance, storing them separately for freshness.
Assemble shortly before serving to preserve crispness and vibrant colors. Consider offering extra vinaigrette at the table for those who prefer more flavor. For a buffet or potluck, provide the ingredients as a creative, build-your-own salad bar, encouraging guests to customize their plates.
No matter the format, always serve Spring Nicoise Salad chilled or at cool room temperature to highlight its refreshing qualities. With thoughtful arrangement and fresh garnishes, this salad elevates any meal into a memorable dining experience.
Health Benefits
The Spring Nicoise Salad is a powerhouse of health benefits, combining high-quality protein, fiber-rich vegetables, and healthy fats in one vibrant dish. Its generous vegetable content means an abundance of antioxidants, which help combat oxidative stress and promote cellular health.
The inclusion of tuna provides essential omega-3 fatty acids-key for maintaining heart health, supporting brain function, and reducing inflammation in the body. Eggs not only boost protein content but also supply vitamin D, B12, and essential minerals beneficial for immune strength and bone health.
The salad's diversity of vegetables, such as green beans, potatoes, radishes, cucumbers, and tomatoes, delivers a rainbow of phytonutrients, each contributing to improved digestion, vision, and skin health. Olives and olive oil, both pillars of the Mediterranean diet, further enhance cardiovascular wellness and assist in maintaining healthy cholesterol levels.
With low levels of saturated fat and moderate carbohydrate content, the Spring Nicoise Salad is suitable for weight management and can help individuals maintain steady blood sugar levels.
Its gluten-free, high-protein, and fiber-rich composition makes it a particularly satisfying and nourishing option for lunch or dinner, contributing to overall vitality and wellbeing.
Frequently Asked Questions
Yes, you can prepare the components-such as boiling the eggs, cooking potatoes, and making the vinaigrette-ahead of time. Store each ingredient separately in airtight containers in the refrigerator. Assemble the salad just before serving to ensure freshness and optimal texture.
For the best flavor and texture, use high-quality tuna packed in olive oil. Albacore or yellowfin varieties work well, but you can also use fresh, seared tuna steaks for a more gourmet approach. Always drain canned tuna well before flaking over the salad.
Absolutely! For a vegetarian version, omit the tuna and add protein-rich ingredients like chickpeas or white beans. To make it vegan, skip both the tuna and eggs, and consider adding grilled tofu or tempeh for a hearty protein source. Adjust the vinaigrette to exclude any animal products.
Store any leftovers in an airtight container in the refrigerator for up to two days. However, it's best to keep the dressing separate from the greens to prevent wilting. Some ingredients, like hard-boiled eggs and potatoes, may be stored together, but the salad is best enjoyed fresh.
Yes, Spring Nicoise Salad is highly customizable. You can swap green beans for asparagus, use roasted sweet potatoes instead of new potatoes, or add other spring vegetables like artichoke hearts or sugar snap peas. The goal is to use the freshest produce available.
Spring Nicoise Salad is the epitome of fresh, delicious eating and embodies the soul of springtime. With its combination of crisp vegetables, delicately seasoned seafood, vibrant greens, and a zesty homemade vinaigrette, it's a wholesome salad that showcases the very best the season has to offer. Whether you serve it as a stunning main course for entertaining or a nutritious weeknight meal, this timeless recipe not only nourishes the body but delights the senses. Ready to experience the art of French-inspired salad making at home? Gather your seasonal ingredients and let the Spring Nicoise Salad grace your table for a truly vibrant feast.
Ingredients
- 8 small new potatoes, halved
- 200g (7 oz) green beans, trimmed
- 4 large eggs
- 2 cups baby lettuce leaves (such as Bibb, butter, or spring mix)
- ½ cup cherry tomatoes, halved
- ½ cup radishes, thinly sliced
- ⅓ cup pitted Niçoise or Kalamata olives
- 1 small cucumber, sliced
- 1 small shallot, thinly sliced
- 200g (7 oz) high-quality tuna in olive oil, drained
- 2 tablespoons capers, rinsed
- For the dressing:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1 teaspoon fresh lemon juice
- Salt and freshly ground black pepper, to taste
- Fresh parsley or chives, chopped, for garnish
Instructions
-
1Bring a medium pot of salted water to a boil. Add the halved new potatoes and cook for about 12-15 minutes until tender. Drain and let cool slightly.
-
2While the potatoes cook, prepare another pot of boiling water. Add the green beans and blanch for 2-3 minutes until bright green and crisp-tender. Immediately transfer the beans to a bowl of ice water to stop the cooking. Drain and set aside.
-
3Place the eggs in a saucepan and cover with cold water. Bring to a gentle boil over medium heat. Boil for 9 minutes, then transfer the eggs to ice water. Once cool, peel and cut into halves or quarters.
-
4In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, lemon juice, salt, and pepper to make the vinaigrette.
-
5Arrange the baby lettuce leaves in a large serving bowl or platter.
-
6Distribute the cooled potatoes, green beans, cherry tomatoes, sliced radishes, cucumber, shallot, and olives evenly over the greens.
-
7Break the tuna into large flakes and arrange on the salad. Add the hard-boiled egg halves and sprinkle with rinsed capers.
-
8Drizzle the vinaigrette evenly over the salad. Likewise, season with extra salt and pepper if desired.
-
9Garnish with chopped fresh parsley or chives and serve immediately.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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