Tuna Niçoise Salad with Green Beans and Potatoes
Introduction
Struggling to find a meal that’s both light and satisfying? This Tuna Niçoise Salad with Green Beans and Potatoes brings together tender potatoes, crisp green beans, creamy olives, and perfectly seared tuna for a colorful dish that feels like a picnic on your plate. Originating from the Mediterranean coast, this classic French salad balances fresh vegetables, quality protein, and a zesty vinaigrette to create a lunch or dinner you’ll crave again and again.
Why You’ll Love This Tuna Niçoise Salad
- No-cook vegetables: Simply blanch green beans and potatoes, then chill.
- High in protein: Tuna and hard-boiled eggs keep you full longer.
- Vibrant presentation: A rainbow of colors makes this salad visually appealing.
- Make-ahead friendly: Components can be prepped in advance and assembled when ready.
Key Ingredients
- Produce & Eggs:
- 1 pound small new potatoes, halved or quartered
- 8 ounces green beans, trimmed
- 4 large eggs, hard-boiled and peeled
- 1 cup cherry tomatoes, halved
- Protein & Olives:
- 2 tuna steaks (6 ounces each) or 2 cans tuna packed in olive oil, drained
- ½ cup Niçoise olives or Kalamata olives, pitted
- Dressing:
- 3 tablespoons extra virgin olive oil
- 1½ tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 small garlic clove, minced
- Salt and freshly ground black pepper, to taste
- Optional Garnish:
- 2 tablespoons capers
- Fresh parsley or chives, chopped
Step-by-Step Method
- Cook the potatoes and beans:
- Place potatoes in a pot of salted boiling water and cook until tender, about 12–15 minutes. Drain and cool slightly.
- In the same water, blanch green beans for 3–4 minutes until crisp-tender. Drain and plunge into ice water to retain color; drain again.
- Prepare the eggs:
Place eggs in boiling water for 9 minutes. Transfer to an ice bath, peel, and quarter.
- Cook the tuna (if using fresh):
- Season tuna steaks with salt and pepper.
- Heat 1 tablespoon olive oil in a skillet over medium-high heat. Sear tuna 1–2 minutes per side for medium-rare (longer if desired). Let rest, then slice.
- Make the vinaigrette:
- Whisk together olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper in a bowl until emulsified.
- Assemble the salad:
- On a large platter or individual plates, arrange potatoes, green beans, egg quarters, cherry tomatoes, and olives.
- Top with sliced tuna or flaked canned tuna.
- Drizzle with vinaigrette and sprinkle capers and fresh herbs over the top.
Tips & Variations
- Vegetable swap: Add steamed asparagus or blanched artichoke hearts for extra variety.
- Protein alternative: Substitute grilled salmon or cooked shrimp for tuna.
- Vegan option: Omit fish and eggs; add roasted chickpeas or tofu cubes.
- Bread base: Serve over a bed of mixed greens or crusty bread slices to make it more filling.
- Herb infusion: Stir a teaspoon of chopped tarragon or basil into the dressing.
Frequently Asked Questions (FAQ)
- Can I use canned tuna instead of fresh?
- Yes. Opt for high-quality tuna in olive oil, drain well, and arrange in large flakes for best texture and flavor.
- How far in advance can I prep components?
- Potatoes, beans, and eggs can be cooked up to 24 hours ahead and stored separately in the refrigerator. Assemble and dress just before serving.
- Is Niçoise salad gluten-free?
- The salad itself is naturally gluten-free. Be sure any added extras like dressings or olives have no gluten-containing ingredients.
- What wine pairs well with Tuna Niçoise?
- A crisp Provençal rosé or light-bodied white wine such as Sauvignon Blanc complements the flavors perfectly.
Final Thoughts
The Tuna Niçoise Salad with Green Beans and Potatoes offers a harmonious blend of textures and flavors—from creamy potatoes and tender green beans to savory tuna and tangy olives. Easy to customize and ideal for meal prep, this salad brings the essence of the French Riviera to your table. Try it today and experience why Niçoise remains a beloved classic.