April 22, 2021•
by Alyssa Rimmer
Vegan nicoise salad recipe + video
Make a healthy and light vegan Nicoise salad with baked tofu, potatoes, olives, green beans and crunchy fresh lettuce.
A few years ago I went to Nice in the south of France. I wasn’t on a plant-based diet at the time, so I ate dozens of Nice salads. I’ve always loved the combination of crunchy greens, fresh greens, and a rich protein on top. So now, instead of garnishing my Nicoiuse with hard-boiled eggs or tuna, I use the tasty baked tofu.
This vegan variation of Nicoise is just as satisfying, healthy, and flavorful. Plus, it’s easy to get ready for a business lunch from home or dinner during the week.
How to make a vegan Nicoise salad
This salad has all the characteristics of a classic Nicoise salad, with tofu instead of tuna and no eggs to keep it vegan.
To build the salad base, you will need:
- Chopped vegetables. Feel free to use your favorite crunchy fresh vegetables as a base for your Nicoise.
- Green beans. This is a classic addition to Nicoise. Make sure you don’t overcook them, as they will quickly go from a bright, vibrant green to a mellow, brown color.
- Tomatoes. Cherry tomatoes, if in season, are a sweet and colorful addition to your salad.
- Dried herbs. Don’t hold back with the herbaceous flavors of this salad! I love oregano, thyme and parsley or basil. You can also use fresh herbs.
- Kalamata olives. For a nice salty and salty flavor.
- Potatoes. These complement the salad in a full meal with healthy protein, veggies, fiber, and carbohydrates.
How to make the best baked tofu
To mimic the fleshiness of seared tuna with a plant-based substitute, this salad is topped with a baked tofu steak. Make sure you use extra-frim tofu for the best texture. Before roasting, slice the block of tofu into “steaks”.
They get a quick dressing of olive oil, dried herbs, salt and pepper before roasting to golden perfection.
This baked tofu is one of my favorite plant-based protein options. It becomes crunchy on the outside, tender on the inside and has this soft, almost fluffy texture. It absorbs flavors like nothing else and every type of bite oozes with seasoning.
Also, you can easily meal preparation a batch of baked tofu steaks and use them to garnish salads throughout the week. They also work great in vegan sandwiches for a quick workday lunch.
Vegan Nicoise Salad Dressing
The classic nicoise has a grassy and delicious dressing for the salad. I replicated these flavors with a creamy touch from the tahini to achieve a silky smooth Lemon Herb Tahini Dressing.
If you’re looking to play with the favors of your Niçoise salad dressing, you can try another favorite tahini sauce recipe. Here are four that I like to get you started.
If you try this Vegan nicoise salad with baked tofu, be sure to let me know with a rating and comment below. And go on Instagram for tastier and healthier recipes.
Most delicious salad recipes to try:
Nicoise vegan salad with tofu
This is a delicious and healthy vegan twist on the classic Niçoise salad with tofu instead of tuna.
- 1 block the extra hard tofu
- 2 spoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried parsley / basil
- 1/2 teaspoon Dried thyme
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 6 – 8 cups chopped greens
- 2 cups chopped cherry tomatoes
- 2 cups green beans light steaming is optional
- 1 mug chopped kalamata olives
- 1 lot Lemon Herb Tahini Dressing
Preheat the oven to 400ºF. Line a baking sheet with parchment paper and set aside.
Cut the tofu into four equal steaks. Place them on the prepared pan and sprinkle with 1 tablespoon of oil. Sprinkle half of its top and rub this mixture over the tofu to coat evenly. Turn and repeat with the remaining oil and spices.
Cook for 35-40 minutes, turning halfway until the tofu is golden and crisp. Remove and let cool for 5 minutes.
Whip the salad by dividing the remaining ingredients equally into four bowls. Slice each piece of tofu into strips and arrange on top. Season with seasoning and enjoy!
Calories: 223kcal | Carbohydrates: 13g | Protein: 10g | Fat: 15g | Saturated fats: 2g | Sodium: 1266mg | Potassium: 531mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1445IU | C vitamin: 35.3mg | Football: 91mg | Iron: 3.1mg