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Vegan Niçoise Salad

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Originating from the coastal city of Nice, and pronounced "nee-swahz," this niçoise salad embodies the flavors of the Mediterranean with a plant-based spin. This plant-powered version swaps in hearty tofu and tender hearts of palm, but keeps the traditional briny olives, boiled potatoes, sliced tomatoes, crisp vegetables and fragrant herbs. Each bite is a celebration of freshness and a delightful homage to the colorful history and cultural fusion of the beloved Niçoise salad from the South of France. Bon appétit!
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Transport your senses to a sunny French coastline with this Vegan Niçoise Salad. This plant-based dish pays homage to the classic dish from the French city of Nice! My version that ticks all of the typical Jackfruitful boxes: healthy, delicous, and easy to make. This refreshing salad combines the hearty textures of tofu, hearts of palm and the crisp freshness of seasonal vegetables, all dressed in a zesty homemade oil free vinaigrette.

This vegan niçoise salad differs only slightly from the original, but does not skimp on any of the flavor. Niçoise Salad, originating from the picturesque city of Nice on the French Riviera, is a meal that traditionally showcases the Mediterranean’s best produce and seafood. This reinterpretation still carries the same essence as the classic dish, as it harmonizes all of the traditional flavors, textures, and colors. I’ve made this popular salad plant based by swapping out any and all of the animal products for equally satisfying plant-based alternatives like high-protein tofu and tender hearts of palm.

With the lush greens of Tuscan kale, tenderness of boiled potatoes, juiciness of cherry tomatoes, and the creamy hues of avocado this salad is a true feast for the eyes. Each ingredient has been thoughtfully chosen not only for its nutritional value but also for its ability to blend harmoniously with the others. The addition of briny olives, crisp cucumbers, and a sprinkle of fresh dill only enhances the Mediterranean vibe, practically transporting you to a sunny terrace overlooking the sea!

Accompanied by a homemade dressing that perfectly balances tangy, sweet, and savory notes, this dish is all things delicious. Ideal for any and all occasions – a leisurely lunch, a sophisticated dinner party, or a picnic in the park, this recipe for niçoise salad is as versatile as it is delicious.

Nicoise Salad Recipe Ingredients

  • Yellow Potatoes: Their creamy texture and mild flavor make them an ideal canvas for the salad’s other ingredients, while also providing a healthy source of carbohydrates for sustained energy. Vitamins like Vitamin C and potassium, support heart health and immune function.
  • Super Firm Tofu: A powerhouse of plant-based protein, tofu lends this salad a meaty texture without the meat. Its ability to absorb flavors makes it perfect for pairing with bold dressings such as the one used in this recipe.
  • Tuscan Kale: Known for its dark, richly colored leaves, Tuscan kale brings a wealth of nutrients to the table, including vitamins A, K, and C, along with fiber to aid in digestion. Its slightly peppery taste adds depth to the salad’s overall flavor profile.
  • Cucumbers: Made up of almost only water, cucumbers make any salad immediately more refreshing and hydrating. They also contain antioxidants like vitamin C which are essential any time of the year.
  • Cherry Tomatoes: Packed with vitamins A and C, cherry tomatoes add a pop of color and a burst of juicy sweetness to the salad.
  • Avocado: This fruit is nutrient-dense and provides monounsaturated fatty acids, known for their benefits in reducing LDL (bad) cholesterol levels and improving heart health. Avocados also offer fiber, potassium, and several essential vitamins, making them a superfood addition to this salad.
  • Kalamata Olives: These purple-black olives are not only flavorful but also loaded with heart-healthy monounsaturated fats and antioxidants. They contribute a unique, salty flavor that pairs well with the salad’s fresh ingredients, embodying the essence of Mediterranean cuisine!
  • Hearts of Palm: Often used as a vegan substitute for fish or artichokes, hearts of palm add a subtly sweet, tender texture to the salad. They’re also a good source of fiber and protein.
  • Pumpkin Seeds: These seeds bring a delightful crunch and contribute to the salad’s texture contrast and offer benefits for heart and bone health.
  • Fresh Dill: This herb is not just for flavor; it also provides a significant amount of vitamin C, manganese, and folate. Dill’s aromatic freshness elevates the salad’s flavor, adding a dimension of taste that complements the creamy avocado and tangy tomatoes perfectly.


Niçoise Dressing Ingredients

  • Champagne Vinegar: This vinegar adds a bright and slightly floral acidity to the dressing and it’s less harsh than other vinegars, making it perfect for a dressing that’s both refreshing and nuanced.
  • Aquafaba/Olive Oil/Tahini: Chef’s choice here as each ingredient provides something a little different. Aquafaba, the liquid from a can of chickpeas, provides a light and frothy base, perfect for those seeking an oil-free option. Olive oil brings a rich, smooth texture and a depth of flavor that compliments the tanginess of the vinegar, ideal for a more traditional dressing. Tahini, a paste made from ground sesame seeds, offers a creamy, nutty alternative that adds complexity and body to the dressing, making it a great oil-free option for those looking for a richer, slightly creamy consistency.
  • Onion Powder: Adds a concentrated burst of savory flavor that’s both subtle and essential, contributing to the overall umami of the dish.
  • Dried Thyme and Dried Basil: These herbs bring the quintessential flavors of the Mediterranean to the dressing. 
  • Dijon Mustard: Introducing a tangy sharpness and a creamy texture. When paired with maple syrup and vinegar the perfect balance is achieved.
  • Maple Syrup: Provides a subtle sweetness that counteracts the acidity of the vinegar and the sharpness of the mustard, rounding out the flavors of the dressing. A little maple syrup goes a long way!

Salad Ingredient Substitutions

This Vegan Niçoise Salad allows you to explore flavors, ingredients and textures. It’s perfectly suited to any dietary preference and can work with nearly whatever you have in your pantry already. Get creative with this salad; while there is a very traditional style that it’s made, it’s also extremely exciting to experiment and see what you can come up with. With cherry tomatoes and olives as staple ingredients, you can adjust or substitute to suit your taste and dietary needs.

  • Chickpeas are a great addition to this recipe for a hearty, protein-rich alternative to tofu, adding a nutty depth to the mix.
  • Red potatoes can replace yellow ones, offering a colorful variation with a slightly different texture.
  • Green beans can provide an additional crunch to the salad.


Traditionally the salad dressing for a niçoise salad is a blend of olive oil, red wine vinegar, herbs and lemon juice. My dressing for this recipe combines extra virgin olive oil (or aquafaba or tahini), with lemon juice and vinegar for a zesty kick, complemented by the tang of Dijon mustard and onion powder, with the sweetness of maple syrup, finished with a sprinkle of ground black pepper and herbs for complexity. If you’re looking to reduce, but not eliminate your oil intake, I recommend doing this: use 2 tbsp aquafaba and 1 tbsp olive oil.

What Is Nicoise Salad

The Niçoise Salad comes from Nice in the French Riviera. It quite literally is the epitome of Mediterranean cuisine with all of its fresh ingredients and herbs. Traditionally, this dish features an array of carefully selected components including olive oil-rich tuna, anchovies, creamy hard-boiled eggs, and a fresh assortment of vegetables such as green beans, tomatoes, and potatoes, completed with the distinct taste of Niçoise olives. The dressing for this salad is traditionally composed of olive oil and lemon juice or vinegar.

For this vegan version, high-protein tofu replaces tuna and anchovies and hearts of palm mimic the soft texture of hard-boiled eggs. Of course, all of the vegetables can remain the same or play with what you have on hand!

The BEST Nicoise Salad Dressing

In my opinion, this salad dressing is perfect! It’s an easy blend of champagne vinegar, dijon mustard, herbs, and aquafaba or tahini to achieve a creamy consistency without oil! This dressing has been created to compliment the dish perfectly and mimic the original with a little or no oil.

How to Make Vegan Niçoise Salad

To make your Vegan Niçoise Salad, start with the potatoes. In a medium saucepan, combine water and sea salt and bring to a boil. Cube your potatoes and add them to the water, lower the heat, and allow them to simmer until tender. After about ten minutes they should be cooked; drain the potatoes and set them aside to cool. Meanwhile, heat a cast iron or non-stick skillet over medium-low heat for the tofu. Lay the tofu cubes in the pan in a single layer, cooking each side until golden and crispy, about 4-5 minutes per side, then set aside to cool.

In a large salad bowl, add your finely chopped Tuscan kale, and give it a drizzle of lemon juice and an optional touch of olive oil. Massage the kale gently with your hands for a few moments until it softens – this is an important step so don’t skip it! Check out this blog if you want to learn more about the importance of massaging kale and exactly how to do so! Layer the cooled potatoes and tofu over the kale, along with the rest of the fresh salad ingredients.

For the dressing, combine all its components in a jar and mix them until smooth, achieving a thick and creamy consistency. If you can do this with a handheld frother or blender, you’ll achieve a beautiful, emulsified consistency for your dressing. Finally, dress the salad, ensuring each ingredient is beautifully coated, and then toss everything together!

Nicoise Salad Serving Suggestions

This Vegan Niçoise Salad is a standalone masterpiece but also pairs wonderfully with a piece of crusty bread, a bowl of warm vegetable soup, and a chilled glass of rosé. It’s an ideal recipe for any occasion, from casual lunches to elegant dinner parties.

Why You’ll Love These Vegan Niçoise Salad

With its fresh ingredients, nutritional benefits, and a delightful medley of flavors, this Vegan Niçoise Salad is what plant based eating is all about. A true tribute to the warmer weather this salad has an indulgent crunch with every bite!

How to Store Vegan Niçoise Salad

For the best results, enjoy this salad fresh. However, it can be stored in the fridge for up to 48 hours. If you are going to store this salad in the fridge, I suggest adding the dressing just before eating to maintain the best texture and flavor.

Other Great Vegan Salad Recipes

Crunchy Kale Salad

Sweet Potato Lentil Avocado Salad

Grilled Peach Avocado Salad

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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kale salad with tofu, cucumbers, cherry tomatoes, avocado, olives, and fresh herbs
Jackie Akerberg

Vegan Niçoise Salad

5 from 3 votes
Print Recipe Pin to Pinterest!
Originating from the coastal city of Nice, and pronounced "nee-swahz," this niçoise salad embodies the flavors of the Mediterranean with a plant-based spin. This plant-powered version swaps in hearty tofu and tender hearts of palm, but keeps the traditional briny olives, boiled potatoes, sliced tomatoes, crisp vegetables and fragrant herbs. Each bite is a celebration of freshness and a delightful homage to the colorful history and cultural fusion of the beloved Niçoise salad from the South of France. Bon appétit!
Prep Time 15 minutes
Cook Time 10 minutes
Servings: 6
Course: Dinner, Entree, lunch, Salad

Equipment

  • stove

Ingredients
  

  • 2 medium yellow potatoes, cut into 1" cubes
  • 16 oz high protein super firm tofu, cut into 1/2" cubes
  • 1 bunch tuscan kale, stems removed, finely chopped
  • ½ lemon, juiced
  • 1 tsp olive oil, optional
  • 3 persian cucumbers, sliced
  • 1 cup cherry tomatoes, halved
  • 1 avocado, cubed
  • 2 green onions, chopped
  • ½ cup pitted kalamata olives, halved
  • 14 oz can hearts of palm, sliced
  • ¼ cup pumpkin seeds
  • ¼ cup fresh dill, chopped
Niçoise Dressing Ingredients
  • ¼ cup champagne vinegar
  • 3 tbsp aquafaba, olive oil, OR tahini*
  • 1 tsp onion powder
  • 1 tsp dried thyme
  • 1 tsp dried basil
  • 1 tsp dijon mustard
  • 1 tsp maple syrup
  • salt and pepper, to taste

Method
 

  1. Add 6 cups of water and 1 tbsp sea salt to a medium saucepan. Bring to a boil. Add the cubed potatoes and reduce heat to a simmer, cooking for about 10 minutes until fork tender. Drain and set aside to cool.
  2. Heat a large cast iron or non-stick skillet (if oil-free) over medium low heat. Arrange the cubed tofu in a single layer and cook for 4-5 minutes until the bottom side is golden and crispy. Flip and repeat. Set aside.
  3. Add the chopped kale to a salad bowl and drizzle with lemon juice and optional olive oil (omit if oil-free). Use your hands to massage for 10-15 seconds until tender. Top the kale with the remaining salad ingredients, including the potatoes and tofu.
  4. Prepare the dressing by adding all the ingredients to a jar.* Use a handheld frother or whisk by hand to combine. The frother will make the dressing extra thick, emulsified and creamy.
  5. Pour the dressing over the salad and toss to combine.

Notes

*To make this salad totally oil-free, you can use aquafaba (liquid from can of chickpeas) or tahini. Both will have a delicious result! I personally like to use 2 tbsp aquafaba and 1 tbsp olive oil, to reduce the oil but not entirely omit.

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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4 Responses

  1. 5 stars
    I love her so much all your recipe are do delicious my daughter just wants your recipe in her lunch boxes also in party too your stuff is super hot with lots of love if you ever come to Nashville or do anything in Nashville would like to be part that too and meet you person
    Person who has change way we cook in my house

    Reply

  3. 5 stars
    I’m not usually a fan of salad for dinner because salad but this is 10/10. Perfection. Amazing. I cannot wait to make this again.

    Reply
5 from 3 votes

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