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How to Make Tofu Niçoise Salad
This fresh take on a low-fat and vegetarian niçoise salad uses seared tofu in place of tuna for plant-based protein, and has classic ingredients like crisp green beans, tender potatoes, and hard-boiled eggs. Instead of the usual vinaigrette, a fat-free creamy French dressing adds a tangy finish without extra saturated fat. It’s a diabetes-friendly meal full of fiber, color, and crunch.
20 min prep time
15 min cook time
4servings
4 cups veggies, 3 oz tofu
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Step-By-Step Instructions:
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Prepare the potatoes, eggs, and green beans: Place the halved potatoes in a pot of cold water. Bring to a boil and cook for 10–12 minutes, or until tender. In the final 8 minutes of boiling, gently lower in the eggs. In the final 2 minutes, add the green beans. Drain everything, transfer green beans to an ice bath, and cool the eggs in cold water. Peel and quarter the eggs once cooled.
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Prepare and cook the tofu: In a shallow dish, whisk together the soy sauce, Dijon mustard, olive oil, garlic powder, and black pepper. Add tofu slices and let marinate for 5–10 minutes. Heat a nonstick skillet over medium-high heat. Sear the tofu for 3–4 minutes per side until golden and lightly crisped. Set aside.
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Assemble the salad: On a large platter or individual plates, arrange lettuce, potatoes, green beans, tomatoes, cucumbers, olives, and eggs. Add slices of seared tofu on top. Drizzle with dressing just before serving.
Nutrition facts
4 Servings
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Serving Size
4 cups veggies, 3 oz tofu
- Amount per serving Calories 280
- % Daily value*
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Total Fat
8g
10%
- Saturated Fat 1.5g 8%
- Trans Fats 0g
- Cholesterol 95mg 32%
- Sodium 440mg 19%
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Total Carbohydrate
39g
14%
- Dietary Fiber 8g 29%
- Total Sugars 9g
- Added Sugars 0g 0%
- Protein 18g
- Potassium 950mg 20%
Ingredients
baby red potatoes (halved)
1 lbs
eggs
2 large
fresh green beans (trimmed)
12 oz
butter lettuce (chopped)
6 cup
cherry tomatoes (halved)
1 cup
cucumber(s) (thinly sliced)
1/2 cup
Kalamata olives (halved)
1/2 oz
fat-free creamy French-style salad dressing
1/2 cup
extra firm tofu (pressed and sliced into 1/2-inch strips)
12 oz
lower sodium soy sauce
2 tsp
Dijon Mustard
1 tsp
garlic powder
1/2 tsp
black pepper
1 pinch
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