This recipe is the perfect healthy lunch that is loaded with nutrients. The veggies will provide healthy fibre to keep you satisfied as well as vitamins and minerals which are essential for your health. This salad is also packed with protein from the eggs and tuna which will help to keep you full and energised. The healthy fats from the olives and avocado will also help keep you satisfied and fuller for longer, but also provide healthy monounsaturated fats, important for heart health.
Recipe for tuna Niçoise salad
Serving size: Serves 2
Prep time: 5-10 minutes
Cooking time: 10 minutes
- 1 bag mixed lettuce/rocket (enough to fill two bowls)
- 1 handful of spinach per bowl
- Fresh basil leaves (optional)
- 2-4 eggs
- 1 tin tuna
- 200g green beans (approx)
- 1/2 punnet cherry tomatoes
- 1 avocado
- 8-10 olives
- Balsamic vinegar
To make this lighter, ditch the olives or avocado (but keep some to get in some healthy monounsaturated fats)
Step 1: Turn on your oven to 200 °C (400 °F) ready to roast the cherry tomatoes. You can have these fresh if you prefer, or don’t have the time and want to save on electricity. I tend to use an air fryer for these as it’s super quick.
Step 2: Boil some water for your beans and eggs. Fill a pot with enough water to cover the eggs by approximately an inch. Once boiling, carefully place eggs into the pot. Boil for around 6 minutes for very soft/runny; 8-9 minutes for medium yolks or 11 minutes for hard-boiled.
Step 3: While the eggs are cooking, steam your green beans for 4-5 minutes. Once done (and ideally before your eggs), submerge these into a bowl of iced water for a further few minutes. This will prevent them from cooking further and wilting, keeping them more crisp. Once cooled, remove the beans but keep the water for your eggs.
Step 4: When your eggs are done, put these into the same water you just used for the beans (beans removed of course!). While these cool you can start to assemble your salad.
Step 5: Put the leaves in a bowl and scatter beans, olives and tuna. Gently toss a few times. Top with sliced avocado and cherry tomatoes. Finally, peel your eggs, slice and add to salad.