So this recipe does not actually resemble traditional Tuna Nicoise Salad aside from two ingredients: the tuna and the hard boiled egg. But because those two ingredients in aforementioned salad is what inspired me, the recipe is holding true to its namesake. My blog, my rules.
This salad makes a
cheap easy perfect weeknight dinner or lunch. It is easy, inexpensive, and a protein powerhouse brimming with energy-boosting nutrients and vitamins. It’s also pretty to look at and many of the ingredients are probably in your pantry right now. Won and done. I expect this to be added to weekly meal rotations everywhere.
You are free to sub any of the salad toppers for what is actually in your pantry. In my world, salad is code for “throwing random stuff on a plate and calling it a meal.” Think of lettuce as your vehicle for just about anything. This recipe can also easily, like super easily, be increased to two servings since the below only uses half a standard size can of tuna.
Mediterranean Tuna Nicoise Salad. Serves 1.
Nutrition Facts: 370 calories, 16g fat, 31g protein, 28g carbohydrates, 15g fiber. Vitamin C, K, calcium, folate, and fiber from the kale and spinach; DHA and EPA (Omega-3’s) from the tuna; brain-healthy choline from the egg… every essential amino acid from the egg, actually; anti-inflammatory monounsaturated fats from the avocado and olive oil.
2 cups lettuce (I used spinach and Tuscan kale. Full disclosure, mixed greens would have been way more delicious in this, but I didn’t have them on hand)
2 oz canned wild albacore tuna* in water, drained (look for no salt added, or half salt)
1 hard boiled egg, sliced
½ cup white cannellini beans, drained and rinsed under cold running water
1 oz avocado, sliced
1 Tbsp lemon-olive oil vinaigrette (or half of what the below recipe makes)
Lemon wedge for squeezing over top
Tangy Lemon-Olive Oil Vinaigrette:
1 tsp Dijon mustard
1/2 lemon, juiced
1/2 Tbsp white vinegar (I used White Balsamic vinegar)
1 Tbsp olive oil
Kosher salt and freshly ground black pepper
*If pregnant, no, I am not, use canned light tuna. It has a fraction (like 1/3 less) of the mercury that albacore tuna contains.