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low FODMAP salade nicoise on rectangular white platter

Low FODMAP Salade Niçoise

We love this Low FODMAP Salade Niçoise as dinner on a hot summer's night. Or, make for an elegant lunch.

Course: Dinner & Lunch
Cuisine: French
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Makes: 6 Servings
Calories: 452 kcal
Author: Dédé Wilson

Ingredients:

Dressing:

  • ¾ cup (180 ml) Garlic-Infused Oil, made with olive oil or purchased garlic-infused olive oil such as FODY’s
  • ¼ cup (60 ml) white wine vinegar
  • 2 tablespoons minced fresh herbs; we suggest a combo of tarragon, chives, and parsley, although dill and marjoram are great, too
  • 2 teaspoons Dijon mustard
  • ¼ teaspoon kosher salt

Salad:

  • 1¼ pounds (680 g) small yellow or red waxy potatoes, scrubbed, left whole or halved depending on size
  • Kosher salt
  • 3 tablespoons white wine
  • Freshly ground black pepper
  • 12 ounces (340 g) slender green beans, stem ends trimmed and discarded
  • 1 large head Boston or butter lettuce, cored, leaves separated, washed and dried
  • ½ dry pint (142 g) cherry or grape tomatoes
  • or
  • 2 medium-size beefsteak tomatoes, cored and quartered
  • 10 to 12 ounces (280 to 340 g) oil-packed tuna; we used a combo of white albacore and light-fleshed chunk tuna from Tonnino
  • 4 large hard-boiled eggs, halved lengthwise
  • ½ cup (121 g) drained brined-packed olives, such as Niçoise or Kalamata
  • 1, 2- ounce (55 g) tin oil-packed flat anchovy fillets, drained

Preparation:

  1. For the Dressing: Place all the vinaigrette ingredients together in a jar with an airtight lid and shake vigorously until combined; set aside. Re-shake right before using to re-combine.

  2. For the Salad: Place the potatoes in a medium-large pot and cover with salted water by 1 inch (2.5 cm) and bring to a boil over high heat. Lower the heat and simmer until just tender when pierced with a knife, about 12 to 15 minutes. Drain. Place in a mixing bowl, drizzle with the white wine, season with salt and pepper, and toss to coat; set aside. This may be done early on the day of serving.

  3. Use the same pot to bring 5 cups (1.2 L) of salted water to a boil. Add the beans and cook for a minute or two, until just crisp tender. Drain and rinse under cold water to halt the cooking. Pat dry with a paper towel; set aside. This may also be done early in the day of serving.
  4. Right before serving, arrange the components on a large platter as follows: Place a tablespoon or two of the vinaigrette in a large mixing bowl. Gently toss the lettuce leaves in the dressing and arrange the leaves on a large platter. Toss the cooked potatoes in the same bowl with a few additional tablespoons of dressing and arrange in a grouping on the lettuce leaves.
  5. Repeat the same process with the green beans, tomatoes, tuna, and hard-boiled eggs; scatter the olives over all; and arrange the anchovies over to the side. Drizzle with extra vinaigrette right before serving, if desired, or pass the dressing alongside so that everyone can dress the salad to their taste. Serve family style.

Notes:

Tips

  • This is what the French call a "salade composée" or composed salad. take the time to arrange the ingredients thoughtfully and simply make sure that everyone gets a little bit if everything - or at least of what they like!
Nutrition Facts
Low FODMAP Salade Niçoise
Amount Per Serving
Calories 452 Calories from Fat 234
% Daily Value*
Fat 26g40%
Saturated Fat 1g5%
Cholesterol 124mg41%
Sodium 572mg24%
Potassium 311mg9%
Carbohydrates 28g9%
Fiber 4g16%
Sugar 5g6%
Protein 29g58%
Vitamin A 1115IU22%
Vitamin C 15.5mg19%
Calcium 28mg3%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.