Nicoise salad

/ Rachel Eagleton, nutritionist/

It's been a relentless summer in Sydney so I like to have on hand a few substantial salads that I can put together quickly, with leftovers that will survive being taken to school and work the next day.  

Nicoise salad is cheap, filling and super healthy.  Here's my recipe - you can vary the recipe with veggies that you know your family will eat.  The tuna and eggs both provide heart healthy omega-3 essential fatty acids and are a great source of lean protein.  The salad also features loads of veggies which are filling, are full of antioxidants and fibre.  The cooked and cooled potatoes are a great source of resistant starch to nourish your gut bacteria.  

This recipe is gluten free, lactose free and I've given the small adjustments needed to make it FOODMAP friendly.

LF, GF, FF - see notes

racheleagletonnicoise.jpg

INGREDIENTS

  • bag of baby spinach
  • 12 kalamata olives, seeds removed
  • lebanese cucumber, sliced
  • punnet of cherry tomatoes, halved
  • 1 red capsicum, sliced thinly
  • ½ sliced red onion sliced finely
  • 425gm tin tuna packed in olive oil
  • 4 nearly hard-boiled eggs, cooled, peeled and halved
  • 200 gm green beans
  • 8 new potatoes

Dressing made from 2 tbs olive oil, 2 tbs red wine vinegar, 1 tsp Dijon mustard and a crushed garlic clove whisked together (remove garlic before serving).

INSTRUCTIONS

1.     Place the salad, olives, cucumber, tomatoes and capsicum and cherry tomatoes in a bowl.  Add the drained tinned tuna

2.     Cook the new potatoes for 8-10 minutes in boiling water, add beans for last 3 minutes.  Drain and refresh under cold water.

3.     Add egg, potatoes and beans to salad.  Top with dressing.

 Serves 4.  I usually cook an extra egg, potatoes and beans so I have an easy work lunch for the next day.

GF - check fish sauce, ketchup manis or use tamari, check label of rice stick noodles

FF (FODMAP friendly) - omit onion and garlic

 

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