Nearly Niçoise with Asparagus and Endive

Tuna Niçoise with Asparagus, Kalamata Olives, Tomatoes, Lettuce and Endive

Make a change to a Tuna Niçoise by adding seasonal asparagus and different salad leaves like endive.

Serves 2

Ingredients

  • 6 new potatoes, scrubbed and cut into chunks if too large
  • 2 free-range eggs
  • 2 handfuls cherry tomatoes
  • 1 Little Gem lettuce, washed and chopped
  • 1 endive, washed and chopped
  • 8 asparagus spears, woody ends discarded
  • 10 Kalamata olives
  • 1 tin sustainably-sourced tuna steak in olive oil, drained

For the dressing

  • 1 small clove garlic, peeled and crushed
  • 1 tsp Dijon mustard
  • 1 tbsp white wine vinegar
  • 2 tbsp extra virgin olive oil
  • salt and pepper

Method

  1. Cook the potatoes in boiling water for about 10 mins, until done - if you have left over potatoes this is a great way to use them up and cooked potatoes that have been cooled overnight are a good source of resistant starch*
  2. Boil the eggs for 6-8 minutes, depending on size and how soft you like them. Drain, run under cold water to cool, then peel and halve
  3. Steam or boil the asparagus for approx. 3 - 4 mins until al dente, drain and refresh in cold water to stop them becoming too soft
  4. Meanwhile whisk the oil, vinegar, mustard and garlic together to make the dressing, season well
  5. Place the lettuce, endive, cherry tomatoes, potatoes and olives in large bowl and gently combine with the dressing. Divide between two plates and top with the asparagus, tuna, anchovies and halved eggs. Season well.

 

Asparagus, lettuce and tomatoes

Asparagus are a rich source of vitamin C, vital for the immune system and contains vitamin K, fibre and prebiotics which feed your friendly gut bacteria. They are in season from the end of April until June in the UK – so make the most of these super spears while you can!

  • Try drizzling with olive oil and lemon juice, then grilling – delicious!
  • You can boil for 3-5 minutes or steam for 4-5 minutes then serve with Hollandaise or melted butter for a traditional side veg.
  • Try them roasted in the oven, for 15 minutes, then served with sea salt, lemon zest and some grated parmesan.

New potatoes are delicious in this salad and many people avoid eating too many potatoes due to their high starch content, however, did you know that allowing potatoes (as well as other starchy foods like rice or pasta) to cool overnight results in changes to the starch structure. Once cooled the potatoes contain *resistant starch which is harder for us to digest and extract calories from but feeds our friendly gut bacteria. Eating resistant starch has been shown to have a number of health benefits including:

  • Improved insulin sensitivity
  • Reduced appetite
  • More balanced blood sugar levels
  • Improved digestion

If you reheat the cooled potatoes that is fine, it’s the initial cooling process that makes the changes to the starch structure.