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Healthy In A Hurry: Tuna Nicoise Salad

Tuna Nicoise Salad

I fell in love with this salad the first time my mom made it for me years ago. She had spent some time in France and had eaten the nicoise while she was there, and then she created her own at home.

One of the reason I like it so much is because of the variety of tastes and textures that come with all the ingredients. It’s a far cry from your typical green salad topped with grilled chicken, and the rich taste makes a very healthy meal feel like an indulgence.

This salad is a balanced meal in one dish, and I promise it only takes about 20 minutes to prepare! As always, I have provided a link at the end, so you can download the recipe.

Tuna Nicoise Salad


2 (6 oz.) cans of tuna in olive oil

2 T. red wine vinegar

1 T. Dijon mustard

1/2 lb. Yukon gold potatoes, quartered (higher in vitamins and lower in carbohydrates than white potatoes)

1/2 lb. fresh green beans, cut into 2-inch pieces

3 sliced hard-cooked eggs, quartered

1/4 c. green, nicoise or kalamata olives, pitted and sliced

3 roma tomates, quartered

Green and/or red leaf lettuce


1. Bring a pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain and cool.

2. Drain cans of tuna, reserving the oil.

3. Mix tuna oil with red wine vinegar and Dijon mustard.

4. In a large bowl, combine the tuna, potatoes, green beans, eggs, olives, and tomatoes.

5. Add dressing and toss to coat.

6. Serve over a bed of lettuce.

There are a lot of variations to this recipe that might be fun to try. You might like cucumbers or even artichoke hearts in place of the beans or tomatoes. If you prefer a vegetarian meal, you can substitute chick peas or baked falafel for the tuna. Some people like to add more zing to this salad by adding capers or anchovies (or both!). Create this salad however you’d like, and enjoy!

Download the recipe here: One Move Forward’s Healthy In A Hurry Tuna Nicoise Salad