Salade Niçoise
Nutritional values
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 99.8 μg | (166 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 246 μg | (82 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 31.9 μg | (71 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 168 mg | (177 %) | ||
| Potassium | 1,694 mg | (42 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 144 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 250 grams small waxy potatoes
- salt
- 2 eggs
- 500 grams green Beans
- 1 Zucchini
- 5 Tbsps olive oil
- 1 green Bell pepper
- 1 Red onion
- 1 can Tuna (195 grams) (approximately 7 ounces)
- 4 Beefsteak tomato
- salt
- freshly ground peppers
- 3 Tbsps White vinegar
- 2 Tbsps Caper
- ½ bunch parsley (20 grams) (approximately 3/4 ounce)
Preparation steps
Scrub potatoes thoroughly and cook in a pot of boiling salted water until knife-tender, about 25-30 minutes. Drain and rinse in cold water, then drain again. Peel.
Cook the eggs in boiling water for 10 minutes, drain, rinse until cold water until cool, peel and cut into quarters. Rinse the beans, trim and cut in half. Cook in heavily salted, boiling water for 8-10 minutes, drain, rinse under cold water until cool and drain.
Rinse the zucchini, cut into thin slices and sauté in 1 tablespoon olive oil. Rinse the pepper and cut into strips. Peel, halve and thinly slice the onion.
Flake the drained tuna with a fork. Rinse the tomatoes, remove the cores and cut into wedges. Whisk together the vinegar and remaining oil and season with salt and pepper.
Halve or quarter the potatoes. Toss with the beans, pepper and red onion and arrange on serving plates. Arrange the eggs, zucchini, tuna, tomatoes and capers in the salad. Rinse the parsley, shake dry, pluck off the leaves, chop and sprinkle over the salad. Serve with drizzled with vinaigrette and with a fresh baguette and white wine, if desired.
