Mediterranean Tuna Pasta Salad Nicoise

Ingredients

• 200 g (7 oz)short shaped pasta
• 2boiled eggs, cut into quarters
• 100 g (3½ oz)green beans, cut in half
• 150 g (1 cup)marinated artichokes, cut into quarters
• 150 g (5 oz)good-quality canned tuna in olive oil
• 40 g (¼ cup)Kalamata olives
• 150 g (1 cup)cherry tomatoes, halved
• 60 g (2 cups)baby spinach
• 15 ml (1 tbsp)fresh parsley, chopped
• 2, optionalanchovies
• 1 clovegarlic
• 30 ml (2 tbsp)white wine vinegar
• 75 ml (5 tbsp)olive oil, using the oil from the tuna
• 2.5 ml (½ tsp)salt

Instructions

1. 1

   Prepare ingredients

   You can prepare everything except the pasta up to a day ahead. For the eggs, place them in a saucepan of cold water and bring it to the boil. Turn off the heat and leave the eggs in the water for 5 minutes, then transfer them to ice-cold water until completely cool and peel. Once a pan of water has come to the boil, cook the green beans for 5 minutes. Take the pan off the heat and plunge the beans into ice-cold water to stop the cooking and preserve their firm texture and bright green colour. Cook the pasta according to the packet instructions.

2. 2

   Blend dressing

   Put the anchovies, garlic, white wine vinegar, olive oil and salt in a small blender and process until smooth. The dressing should emulsify into an opaque, almost white vinaigrette. Alternatively, finely chop the anchovies and mash them with the back of a spoon into a paste, then add pressed garlic and the remaining dressing ingredients and mix well.

3. 3

   Toss and serve

   In a large salad bowl, combine the cooked pasta, spinach, artichokes, flaked tuna, olives, green beans, cherry tomatoes and chopped parsley. Pour over the dressing and toss gently. Add a pinch of salt to taste, arrange the quartered eggs on top and serve.

What is salade niçoise?

Salade niçoise is a French salad associated with Nice, traditionally built around ingredients such as tuna, eggs, olives and green vegetables. This pasta version turns those familiar flavours into a more substantial, easy-to-serve salad.

Artichokes, cherry tomatoes and spinach add freshness, while the tuna oil and anchovy dressing bring savoury depth. The recipe works because the crisp beans and fresh vegetables balance the tender pasta and rich dressing.

Nutrition and macros by portion

The nutrition label shows one serving as written: 363 calories, 15g protein, 30g carbs, 20g fat.

The pasta supplies most of the carbohydrates, while olive oil, tuna oil, olives and egg yolks contribute much of the fat. Tuna and eggs provide protein, with smaller amounts from the pasta and vegetables. Serve with extra leafy greens or other non-starchy vegetables to add freshness to the plate.

Choose the right pasta

Short shapes: Use pasta with curves or ridges that can catch the dressing and sit neatly alongside the other ingredients. Cook it according to the packet instructions so it holds its shape in the salad.

Cool pasta: Let the cooked pasta stop steaming before combining it with the spinach and tuna. This helps keep the greens fresh and prevents the tuna from warming unnecessarily.

Keep the beans bright

Boiling: Cook the halved beans for 5 minutes after the water comes to the boil. They should be tender but still firm enough to give the salad a little bite.

Cooling: Plunge them straight into ice-cold water after cooking. This stops them cooking further and helps preserve their vivid colour.

Make an emulsified dressing

Blending: Process the anchovies, garlic, vinegar, olive oil and salt until the dressing is smooth and opaque. The change in appearance is a useful cue that the oil and vinegar have emulsified.

By hand: Finely chop and mash the anchovies into a paste before mixing in the pressed garlic and other dressing ingredients. This gives you a similar savoury dressing without a blender.

Prepare ahead without losing freshness

Ahead: The eggs, beans and other ingredients can be prepared up to a day in advance, as the method specifies. Keep the pasta for the day you plan to serve the salad.

Assembly: Toss the ingredients with the dressing shortly before serving for the freshest texture. Add the eggs on top at the end so the quarters stay intact.

Serve it as a meal

On its own: The pasta, tuna and eggs make this salad substantial enough to serve as a main meal. A little extra parsley on top adds a fresh finish.

Alongside: Pair it with a simple green salad or sliced vegetables if you want more freshness on the table. Keep any extra side lightly dressed so it does not compete with the vinaigrette.

Recipe notes & tips

• Use the oil from the tuna tin as directed to carry its flavour into the vinaigrette.
• Let the green beans cool completely in ice-cold water before adding them to the salad.
• Flake the tuna gently so you keep some larger pieces in the finished dish.
• Add the dressing gradually and toss gently to coat the ingredients without crushing them.
• Taste before adding extra salt, as the anchovies, olives and tuna may already be savoury.

Variations

• Skip the anchovies: Leave them out for a milder dressing while keeping the other dressing ingredients.
• Use another pasta shape: Choose a different short shape that holds dressing well.
• Add cucumber: Fold in chopped cucumber for extra crunch.
• Swap the greens: Use another tender salad leaf in place of the baby spinach.
• Make it more herbaceous: Add extra chopped parsley just before serving.

Common mistakes to avoid

• Overcooking the beans: Boil them for 5 minutes, then plunge them into ice-cold water to retain a firm bite.
• Warm pasta with spinach: Allow the pasta to stop steaming before mixing it with the leaves.
• Lumpy dressing: Blend until smooth, or mash the anchovies thoroughly into a paste before mixing by hand.
• Rough tossing: Combine the ingredients gently so the tuna stays in flakes and the eggs hold their shape.
• Over-salting: Taste the dressed salad before adding the optional pinch of salt.

How to store

Store leftovers in an airtight container in the fridge and eat within 2 days. The pasta and vegetables may soften as they sit; toss gently before serving and add a little olive oil if the salad seems dry.

Frequently asked questions