Nicoise Salad

Tuna salad with green beans and hard-boiled eggs – A recipe full of flavor and color

Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Number of servings: 4

Introduction

Tuna salad with green beans and hard-boiled eggs is a classic recipe, yet full of freshness and flavors. This salad is not only an excellent choice for lunch or dinner, but also a healthy option, rich in proteins, vitamins, and minerals. It is perfect for hot summer days or to bring a touch of spring to your plate, regardless of the season. Additionally, the garlic and oregano vinaigrette adds an extra burst of flavor that will delight everyone's taste buds.

Recipe History

Salads have been an essential part of cuisine since ancient times, providing an efficient way to combine fresh ingredients into a quick and satisfying meal. This tuna salad with green beans and hard-boiled eggs is inspired by Mediterranean tradition, where simple ingredients and light dishes are the norm. Furthermore, tuna and anchovies add a distinctive taste that elevates this salad to a delicacy.

Necessary Ingredients

For the salad:
- 200 g canned tuna (chunks)
- 50 g anchovy fillets (optional, but recommended for flavor)
- 3 eggs
- 3 medium potatoes
- 150 g green beans
- 4 small tomatoes
- 100 g black olives (ideally Kalamata)
- 3 leaves of green lettuce

For the vinaigrette:
- 2 cloves of garlic
- 6 tablespoons olive oil (or sunflower oil, if preferred)
- 1 tablespoon balsamic vinegar (or apple cider vinegar for a sweeter note)
- Fresh oregano, finely chopped
- Salt and pepper, to taste
- Mustard (optional)

Ingredient Preparation

1. Peel the potatoes and cut them into cubes. Boil them in a pot of salted water. They will add a creamy texture and mild flavor to your salad.

2. Meanwhile, clean the green beans, wash them well, and boil them in salted water alongside the potatoes. When the beans are almost cooked, drain them and set aside.

3. Boil the eggs for 12 minutes to achieve hard-boiled eggs. Once cooked, peel them and cut them into quarters.

4. In a large bowl, crush the garlic cloves and add the finely chopped fresh oregano. Add the olive oil, vinegar, salt, and pepper. Mix well to combine the flavors.

5. Cut the olives into pieces and the tomatoes into quarters. Also prepare the anchovy fillets.

Assembling the Salad

1. In the bowl with the vinaigrette, add the boiled potatoes, green beans, olives, and tomatoes. Gently mix with a spoon, taking care not to crush the ingredients.

2. On plates, place a leaf of green lettuce and add the salad from the bowl. Top with the anchovy fillets and chunks of tuna. Add the quarters of hard-boiled eggs.

3. The salad is now ready! The flavor of the anchovies will provide a unique taste, and the combination of fresh ingredients will turn every bite into an explosion of flavor.

Useful Tips

- If you prefer a milder taste, you can omit the anchovies, and the salad will still be delicious.
- Make sure to use fresh ingredients, as their quality significantly influences the final taste of the salad.
- You can replace tuna with salmon or another canned fish, depending on your preferences.
- The salad can be served as an appetizer or as a main dish, alongside a slice of whole grain bread.

Nutritional Benefits

This salad is rich in protein due to the tuna and eggs, while the green beans provide an important supply of vitamins and minerals. The olives and olive oil contribute to heart health, thanks to the healthy fats they contain. Additionally, tomatoes are an excellent source of antioxidants, such as lycopene.

Pairings and Combinations

Tuna salad with green beans and hard-boiled eggs pairs perfectly with a refreshing drink, such as a dry white wine or fresh lemonade. You can also serve it alongside crunchy croutons or a slice of garlic toast for an extra burst of flavor.

Frequently Asked Questions

1. Can I use fresh tuna instead of canned tuna?
Yes, you can use fresh tuna that you can grill or pan-fry before adding it to the salad.

2. What is the shelf life of the salad?
The salad keeps well in the fridge for about 2 days, but it is recommended to consume it fresh for the best flavors.

3. Can I add other vegetables to the salad?
Of course! Bell peppers, cucumbers, or grated carrots can add extra texture and flavor.

4. How can I make this salad more filling?
Add some chickpeas or cooked quinoa for an extra boost of protein and fiber.

5. Is this recipe suitable for vegans?
For a vegan option, you can omit the eggs and anchovies, and instead of tuna, you can use marinated tofu or tempeh.

Conclusion

Tuna salad with green beans and hard-boiled eggs is a simple yet sophisticated recipe that can be customized according to your preferences. With fresh ingredients and a delicious dressing, this salad will surely become a family favorite. So, don't wait any longer! Put on your apron and enjoy cooking! Bon appétit!