Low-FODMAP Salade Nicoise

nicoise salad
Patsy Catsos, MS, RDN, LD
Total Time 60 min
Prep 60 min, Cook 0 min
Yield 6 2-cup servings (300 cals)

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 luxurious olive-oil canned tuna. 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

  • ½ pound small red potatoes with skin
  • ½ pound trimmed fresh green beans
  • 20 cherry tomatoes, halved
  • 10 calamata olives, pitted and sliced
  • 4 hard boiled eggs
  • 2 cups arugula
  • 2 cups lightly packed, torn romaine lettuce
  • 2 5-ounce cans of tuna in olive oil
  • ¼ cup cider vinegar
  • 3 tablespoons olive oil
  • 1 tablespoon garlic-infused olive oil
  • ½ teaspoon salt
  • ½ teaspoon ground mustard
  • ½ teaspoon paprika
  • 1 ½ teaspoon 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.
  1. While the potatoes and beans cook and then cool, halve the cherry tomatoes, pit and slice the olives, and peel and slice the hard-boiled eggs.
  2. Distribute the arugula and lettuce on a large platter. Arrange the tomatoes, olives, eggs, arugula, canned tuna, and finally the potatoes and green beans in rows on top of the lettuce.
  3. 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.

Ingredient Variations and Substitutions

Toss the salad ingredients together with the dressing in an extra-large salad bowl instead of serving it on a platter. Cut the green beans into 1-inch lengths before steaming them to toss more easily.

Champagne vinegar may be used instead of apple cider vinegar.

For a lower-fat salad, water-canned tuna may be used.

To make this recipe gluten-free, use certified gluten-free canned tuna.

Cooking and Serving Tips

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.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!

Continue Reading