Niçoise Salad for Two
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Niçoise Salad for Two
October 25, 2023 | Delicious Dinners, Healthy Recipes, Nourishing Lunches, Power Bowls, Satisfying SaladsEmbark on a culinary voyage with this enticing salad. Laden with fresh crisp and cooked veggies, hearty protein and a zippy dressing, every bite is a celebration of the Mediterranean.
Hello Stability Nutrition Friends!
It's Wednesday again, and you know what that means - it's time for another delicious and healthy recipe!
Here, the snow is falling gently and there's a crisp chill in the air that tells us winter is making its grand entrance. As we wrap ourselves in cozy blankets and watch the world turn into a winter wonderland, our cravings usually shift to hot soups and creamy casseroles.
Here's a little secret: Even in the heart of winter, salads can be just as comforting and delicious as any hot dish. It's all about the right ingredients and the feelings they evoke.
Just as we find warmth in the middle of a snowy day, we can find comfort in a refreshing meal, like this beautiful Niçoise salad!
Niçoise Salad is a classic, but with our Stability Nutrition twist, it promises to be an experience, not just a meal. A plate full of vibrant colors and textures that play a delightful symphony in your mouth, and flavors that transport you straight to the Mediterranean. Even in frosty weather, this salad brings a touch of sunshine to your table.
Why the Niçoise Salad is a Nutritional Powerhouse
Heart-healthy Fats and Lean Protein
The luscious avocados and hearty olives in this salad are more than just flavor enhancers. They are rich in monounsaturated fats, which are great for heart health. Combine that with the lean protein of tuna and eggs, and you've got a dish that fills you up, feeds your muscles, and keeps your heart happy.
Essential Vitamins and Minerals
In addition to their enticing colors and textures, the green beans and salad greens in our Niçoise are packed with valuable nutrients. From immune-boosting vitamin C to essential iron that helps keep our energy levels up, this salad is a nutritional gem.
Gluten-free and Dairy-free
For those with dietary restrictions or simply looking for a lighter meal option, rejoice! This Niçoise salad is naturally gluten and dairy-free, so everyone can indulge in its Mediterranean flavors without worry.
Storage Tips
While this salad is at its best when eaten fresh, you can prepare it ahead of time for a convenient lunch. For optimal freshness, store the cooked vegetables separately from the salad greens, in airtight containers, with the dressing on the side. Aim to enjoy your Niçoise Salad within 1-2 days of preparation.
Niçoise Salad for Two
A delightful dance of textures and colors, this Niçoise salad is a vibrant blend of fresh Mediterranean flavors beautifully captured in every bite.
Author: Elisa | Stability Nutrition
Yield: 2 large salads
Ingredients:
For the Salad
2 boiled eggs, halved
2 boiled Yukon gold potatoes, sliced
8-10 green beans, trimmed
2 handfuls of mixed salad greens
1/2 avocado, sliced (1/4 per serving)
1 can of unsalted tuna packed in water, drained and flaked
4-6 Kalamata olives, halved
4-6 garlic-stuffed olives, halved
Fresh dill or parsley for garnish (optional)
For the Lemony Honey Mustard Dressing
1/4 cup olive oil
1 tbsp fresh lemon juice
1 tbsp apple cider vinegar
1 ½ tbsp honey
2 tbsp Dijon mustard (or regular mustard works if you don't like dijon)
Pinch of fresh ground black pepper
Instructions:
1. Boil the Eggs
Fill a saucepan with water and bring to a boil. Gently add the eggs using a spoon, ensuring they are submerged. Boil for 9-12 minutes for hard-boiled eggs. Once done, remove from heat, drain the hot water, and fill the saucepan with cold water to cool the eggs. Peel and halve them once cooled.
2. Prepare the Potatoes
Scrub and wash the potatoes. Fill a pot with water and add the potatoes. Bring the water to a boil and let the potatoes cook for 15-20 minutes or until they are easily pierced with a fork but still hold their shape. Drain the water and let the potatoes cool before slicing.
3. Blanch the Green Beans
In a pot, bring water to a boil. Add a pinch of salt and the green beans. Cook for 3-5 minutes until the beans are vibrant green but still crisp. Immediately transfer the beans to a bowl of ice water to halt the cooking. Once cooled, drain and set aside.
4. Prepare the Dressing
In a small bowl, whisk together the olive oil, fresh lemon juice, apple cider vinegar, honey, Dijon mustard, and pinch of black pepper. Whisk until well combined.
This will make a little bit more than you need, but leftovers last for about 2 weeks. Enjoy again later in the week on another salad or over roasted veggies.
5. Assemble the Salad
On two plates, lay out a bed of mixed greens. Arrange the avocado slices, boiled potatoes, green beans, and flaked tuna on top. Place the halved eggs, Kalamata olives, and garlic-stuffed olives around the plate.
6. Dressing and Garnish
Drizzle the dressing over the salads, reserving about half for later in the week. Garnish with fresh dill or parsley, if using.
7. Serve and Enjoy!
Food is so much more than just sustenance. It's about celebrating flavors, nourishing our bodies, and creating beautiful memories with our loved ones.
I hope you give this recipe a try! As always, I'd love to see your creations and hear your feedback. Follow us on instagram @stabilitynutrition, and post your photos of our recipe with the hashtag #stabilitynutrition.
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Happy cooking, friends!
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