🧿 Niçoise Salad Recipe from France

📝 Discover the authentic recipe for Niçoise Salad, a classic French dish from Nice that combines fresh vegetables, tuna, eggs, and olives. Perfect for a light lunch or elegant dinner, this Mediterranean delight offers both flavor and nutrition in every bite.

🥗 Niçoise Salad Recipe – A French Classic from Nice

Niçoise Salad, or Salade Niçoise, is one of France’s most iconic dishes. Originating from the sunny city of Nice on the French Riviera, this vibrant salad is a perfect example of Mediterranean cuisine simple, fresh, colorful, and packed with flavor. Whether you’re enjoying it seaside in Provence or preparing it in your home kitchen, Niçoise Salad never fails to impress.

In this post, you’ll learn the traditional recipe, tips for ingredient substitutions, nutritional benefits, and how to serve it for the best experience.

🏖️ A Bit of History

The salad has been a staple of the region since the 19th century. Traditionally, it was a humble dish enjoyed by fishermen and peasants, made with whatever vegetables and proteins were available. Over time, it evolved into a celebrated recipe known worldwide.

The term Niçoise refers to something “from Nice” a picturesque city with azure coastlines, colorful markets, and cuisine influenced by nearby Italy. The salad reflects these qualities through its vivid ingredients and harmonious balance of flavors.

🥬 Ingredients You’ll Need

Here’s what you need to prepare an authentic Niçoise Salad. This version serves 2–3 people as a main dish.

✅ Main Ingredients:

• 200g fresh green beans, trimmed
• 3 medium potatoes (waxy type like Yukon Gold)
• 150g cherry tomatoes, halved
• 2 hard-boiled eggs
• 1 small red onion, thinly sliced
• 100g canned tuna in olive oil (or seared fresh tuna)
• 10–12 black Niçoise or Kalamata olives
• 1 small head of romaine or butter lettuce (optional)
• Salt and freshly ground black pepper

✅ For the Dressing:

• 4 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar (or lemon juice)
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

🍳 Step-by-Step Preparation

1. Cook the Potatoes and Eggs

• Boil the potatoes in salted water for about 15–20 minutes until tender but not falling apart.
• Let them cool slightly, then slice into rounds.
• Boil the eggs for 8–10 minutes, then place them in cold water. Peel and cut into halves or quarters.

2. Blanch the Green Beans

• Bring water to a boil, add green beans, and cook for 3–4 minutes until crisp-tender.
• Transfer immediately to a bowl of ice water to stop the cooking and preserve the bright green color.

3. Prepare the Dressing

• In a small bowl, whisk together olive oil, vinegar, mustard, garlic, salt, and pepper.
• Taste and adjust the balance as needed.

4. Assemble the Salad

• On a large platter or salad bowl, arrange lettuce (if using) as the base.
• Top with potato slices, green beans, halved tomatoes, olives, red onion, and tuna chunks.
• Add the hard-boiled eggs on top.

5. Dress and Serve

• Drizzle the dressing evenly over the salad.
• Garnish with freshly cracked black pepper and an extra splash of olive oil if desired.

🌿 Optional Variations

While traditionalists might object, modern takes on Niçoise Salad sometimes include:

• Anchovies (for an extra umami kick)
• Capers (for added acidity)
• Seared Fresh Tuna instead of canned
• Artichoke Hearts or Roasted Bell Peppers

However, purists argue that cooked vegetables like bell peppers or corn do not belong. For the most authentic taste, stick to raw or lightly blanched ingredients.

🧘‍♀️ Nutritional Benefits

Niçoise Salad is not just delicious it’s healthy too:

• High in Protein: From tuna and eggs
• Rich in Fiber: From potatoes, beans, and vegetables
• Healthy Fats: From olives and olive oil
• Low in Carbs: Making it suitable for Mediterranean and low-carb diets

It’s also naturally gluten-free and can be made dairy-free with ease.

🍷 Serving Suggestions

Pair this salad with:

• A chilled glass of Rosé wine or white Sauvignon Blanc
• Fresh baguette slices or country bread
• A side of tapenade or hummus for a richer spread

It works beautifully as a main dish for lunch or dinner, or as part of a summer picnic or brunch table.

🇫🇷 Fun Facts

• The salad is celebrated every year during the Fête de la Cuisine Niçoise in Nice.
• Famous chef Julia Child helped popularize Niçoise Salad in the United States.
• The official tourism office of Nice promotes the recipe as part of its cultural identity.

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🏷️ Tags: French cuisine, Niçoise salad, Mediterranean recipes, summer salads, tuna salad, egg salad, healthy lunch ideas, traditional French food, Riviera cooking, easy salad recipe
📢 Hashtags: #NicoiseSalad, #FrenchCuisine, #MediterraneanDiet, #SaladRecipe, #HealthyEating, #SummerFood, #TunaSalad, #EggSalad, #EasyMeals, #FromNiceWithLove

🥗 Final Thoughts

Niçoise Salad is a vibrant, nutritious, and beautifully layered dish that reflects the warmth of southern France. Whether you’re seeking a healthy lunch, a picturesque dinner, or a cultural dive into Mediterranean food, this salad delivers on all fronts. Try it once, and it might just become your favorite!