Low-FODMAP Salade Nicoise

nicoise salad
Patsy Catsos, MS, RDN, LD
Total Time: 60 min
Prep Time: 60 min
Cook Time: 0 min
Servings: 6 (2 cups each)

Nutrition Highlights (per serving)

300 calories
18g fat
14g carbs
19g protein
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Nutrition Facts
Servings: 6 (2 cups each)
Amount per serving  
Calories 300
% Daily Value*
Total Fat 18g 23%
Saturated Fat 3g 15%
Cholesterol 139mg 46%
Sodium 536mg 23%
Total Carbohydrate 14g 5%
Dietary Fiber 3g 11%
Total Sugars 5g  
Includes 1g Added Sugars 2%
Protein 19g  
Vitamin D 1mcg 5%
Calcium 62mg 5%
Iron 2mg 11%
Potassium 647mg 14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Whatever you happen to think belongs in a salade Nicoise, someone in the world will happily disagree. With that in mind, this low-FODMAP variation is as good as any, with a light apple cider vinegar dressing and canned tuna. These key ingredients add zest and flavor to the meal but also provide nutritional and health benefits.

Fatty fish, like tuna or salmon, provide heart-healthy omega-3 fatty acids. In fact, the American Heart Association (AHA) recommends that we eat one to two servings of seafood per week to reduce the risk of some heart problems, especially if you consume the seafood in place of less healthy foods. And several studies have suggested that apple cider vinegar may be able to help reduce LDL cholesterol ("bad cholesterol) while helping to increase HDL ("good cholesterol").

A platter full of this salad is a feast for the eyes as well as the palate. It's a gourmet self-serve salad bar for a festive group meal!

Ingredients

  • 1/2 pound small red potatoes with skin
  • 1/2 pound trimmed fresh green beans
  • 20 cherry tomatoes, halved
  • 10 kalamata olives, pitted
  • 4 hard-boiled eggs
  • 2 cups arugula
  • 2 cups lightly packed, torn romaine lettuce
  • 2 5-ounce cans of tuna
  • 1/4 cup cider vinegar
  • 3 tbsps olive oil
  • 1 tbsp garlic-infused olive oil
  • 1/2 tsp salt
  • 1/2 tsp ground mustard
  • 1/2 tsp paprika
  • 1 1/2 tsp sugar

Preparation

  1. Cut the unpeeled potatoes into large bite-sized pieces. In a medium saucepan, cover the potatoes with about one inch of extra water. Put a lid on the pan, and bring it to a boil over high heat. Reduce the heat to low and simmer the potatoes for 10 to 15 minutes until the smallest one is tender when pierced with a fork and the larger ones seem to be about 5 minutes away from being done.

  2. Add the beans to the pot on top of the potatoes, place the lid back on the pot, and steam the beans as the potatoes cook for the last 5 minutes. Drain the water from the pot and leave the cover off, allowing the contents to cool down to near room temperature.

  3. While the potatoes and beans cook and then cool, halve the cherry tomatoes, slice the olives, and peel and slice the hard-boiled eggs.

  4. Distribute the arugula and lettuce on a large platter. Arrange the tomatoes, olives, eggs, canned tuna, and finally the potatoes and green beans in rows on top of the lettuce.

  5. In a jar with a tight lid, shake together the vinegar, oils, salt, ground mustard, paprika, and sugar. Drizzle the platter with the dressing immediately before serving.

Variations and Substitutions

You don't have to use canned tuna for this recipe. Use sushi grade seared tuna if you prefer. Also keep in mind that whether your tuna is packed in oil or water will change the nutrition facts. The nutrition facts above are for tuna packed in water, but you can also use tuna packed in olive oil. To make this recipe gluten-free, use certified gluten-free canned tuna.

While tuna is the traditional fish used for a nicoise salad, you can also use salmon which pairs well with all of these traditional flavors. You can also grill a piece of white fish (like swordfish) and use that for a delicious grilled fish nicoise salad.

If you don't have apple cider vinegar, use champagne or white wine vinegar. You can also use red wine vinegar but the flavor will be stronger.

Cooking and Serving Tips

  • The salad dressing can be made ahead and stored in the refrigerator until you're ready to serve the salad. 
  • Hard-boiled eggs should be prepared ahead of time so that they are cold when the salad is served.
  • Cut the green beans into 1-inch lengths before steaming them to toss more easily.
  • Green beans and potatoes can also be cooked in advance and cooled before adding them to the salad.
  • For a blended salad, toss the ingredients together with the dressing in an extra-large salad bowl instead of serving it on a platter.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Omega-3 Fatty Acids. Fact Sheet for Health Professionals. Updated March 22, 2021

  2. Khezri SS, Saidpour A, Hosseinzadeh N, Amiri Z. Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of Functional Foods. 2018;43:95-102. doi:10.1016/j.jff.2018.02.003