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Tofu Salad Nicoise [VIDEO]

Author - Alyssa Rimmer

This healthy Tofu Salad Nicoise is a lightened up version of the classic French recipe. With baked tofu instead of tuna and a creamy lemon-herb dressing!

TOFU SALAD NICOISE >> a plant-based version of the classic French recipe with a healthy twist!

A few years ago I took a trip to the South of France, where I spent three glorious days in Nice. I stayed in a small apartment that we rented on Airbnb, right in the center of the city. It was a magical trip; the weather was amazing, the city buzzed with positive energy and the food…oh the food. It was beyond delicious!

Back then I wasn't following a plant-based lifestyle, so my staple, while we were there, was Nicoise salads. They were almost always topped with seared tuna, a hard-boiled and some cheese. Tasty, but that doesn't really fit in my current lifestyle.

So today I'm sharing my plant-powered version of that classic French recipe and giving you this Tofu Salad Nicoise!

TOFU SALAD NICOISE >> a plant-based version of the classic French recipe with a healthy twist!

This felt like the perfect dish to end #saladweek with because it's flavorful, simple, and looks pretty darn fancy. Maybe you'll even make it for that dinner party you're hosting this weekend? I can't decide which is my favorite; the Asian Quinoa Power Salad and Vegan Cobb Salad are definitely right there with this one!

They all would certainly be crowd-pleasers, but for this one, since it seems more elegant, I'd say bring this. And no one would ever know it takes a few simple steps to put together.

TOFU SALAD NICOISE >> a plant-based version of the classic French recipe with a healthy twist!

We start our salad with the tofu; it's just my basic recipe for baked tofu with a slight twist. All you'll need is a block of extra firm tofu, which you will slice into “steaks”, then simply drizzle them with olive oil, sprinkle with dried herbs, salt, and pepper and pop them in the oven.

If you've never made baked tofu before, you're going to die. It's seriously the best thing ever. It gets crispy on the outside, tender on the inside and has this soft, almost pillowy texture to it. It absorbs flavors like nothing else and each bite kind of oozes with dressing. Gosh, it's so tasty!

Then for the other toppings, we're keeping it pretty straightforward. Cherry tomatoes, green beans, and olives.

I realized after I put this video together that I also wanted to include roasted potatoes, but I totally spaced. They definitely aren't necessary, but I do think they would be a wonderful addition. They would also help bulk it up a bit if you wanted to enjoy this as a standalone meal.

TOFU SALAD NICOISE >> a plant-based version of the classic French recipe with a healthy twist!

But potatoes aside, this salad is everything. It's light, flavorful and protein-packed, and tastes like a healthier version of the classic. Which by now I'm sure you can tell, remaking classics with a healthy twist is something I absolutely LOVE doing!

This easy Tofu Salad Nicoise is a healthy spin on a classic recipe, with ALL the flavor! [vegan]

And there we have it, friends! Salad Week is officially coming to a close and I'm going to take a nap 😉 This series was SUPER fun to put together for you and I hope you enjoyed it as much as I did! If you want to see more themed weeks like this, let me know in the comments!

xo Alyssa

 

More Delicious Salad Recipes to try:

Tofu Nicoise Salad
5 from 1 vote
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Tofu Salad Nicoise

I'm sharing my plant-powered version of that classic French recipe and giving you this Tofu Salad Nicoise!

Course Main Course, Salad
Cuisine American, French
Keyword nicoise, olives, tofu
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 4 Servings
Calories 223 kcal
Author Alyssa Rimmer

Ingredients

  • 1 block extra firm tofu
  • 2 tablespoons 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 lightly steaming is optional
  • 1 cup chopped kalamata olives
  • 1 batch Lemon Herb Tahini Dressing

Instructions

  1. Preheat the oven to 400ºF. Line a baking sheet with parchment and set aside.
  2. Slice the tofu into four equal steaks. Place them on the prepared baking sheet and drizzle with 1 tablespoon of oil. Sprinkle half the hers on top and rub this mixture over the tofu to evenly coat. Flip and repeat with remaining oil and spices.
  3. Bake for 35 - 40 minutes, flipping halfway through until tofu is golden brown and crispy. Remove and let cool for 5 minutes.
  4. Assemble the salad by separating the remaining ingredients equally across four bowls. Slice each piece of tofu into strips and arrange on top. Drizzle with dressing and enjoy!
Nutrition Facts
Tofu Salad Nicoise
Amount Per Serving
Calories 223 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Sodium 1266mg55%
Potassium 531mg15%
Carbohydrates 13g4%
Fiber 3g13%
Sugar 5g6%
Protein 10g20%
Vitamin A 1445IU29%
Vitamin C 35.3mg43%
Calcium 91mg9%
Iron 3.1mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Check out what else we've shared for #SALADWEEK!

 

Want more healthy salad recipes?
Follow my board on Pinterest!

 

 

TOFU SALAD NICOISE >> a plant-based version of the classic French recipe with a healthy twist!

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  1. An easy and savory salad that I make again and again! For the tofu, I always take the one that has fine herbs inside + the herbs rub in this recipe = excellent!

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