The freshness of this chickpea salad recipe takes me back to the morning markets in the Old Town of Nice, where I used to buy the ingredients to prepare this vibrant salad. We loved to pack it in containers and picnic on the stony beach. Enjoy this salad as a delicious healthy lunch, dinner, or side salad.

What is a Niçoise Salad?

Niçoise salad originates from Nice, France on the Mediterranean sea. Niçoise salads typically contain tuna, green beans and potatoes. Sometimes this classic salad does have a hard-boiled egg in it as well. This salad can easily be made vegan by swapping tuna for protein-packed chickpeas and omitting the hard-boiled egg.

Vegan Chickpea Niçoise Salad Ingredients

• Olive oil
• Lemon juice
• Dijon mustard
• Shallots
• Garlic
• Agave
• White miso
• Sea salt
• Black pepper
• Dried oregano
• Chickpeas
• Green beans
• Baby potatoes
• Romaine lettuce
• Grape tomatoes
• English cucumber
• Mixed Greek olives
• Red onion
• Fresh chives
• Drained capers

How to Make a Vegan Niçoise Salad

Make the Lemon Dijon Dressing: In a small bowl, combine the olive oil, lemon juice, mustard, shallots, garlic, agave, miso, salt, pepper, and oregano. Whisk to combine. Set aside to allow the flavors to meld together.

Prepare the Chickpeas: In a medium bowl, combine the chickpeas, lemon juice, mustard, oregano, and salt. Stir to combine. Set aside.

Make the Salad: Fill a medium bowl with ice water. Bring a large pot of water to a boil over high heat. When the water is boiling, reduce the heat to medium-high, add the green beans, and cook until the beans are vivid green and just tender, 3 to 4 minutes. Using a slotted spoon, scoop out the green beans and submerge them in the ice water. Add the potatoes to the boiling water and cook until fork-tender, 10 to 12 minutes. Drain the potatoes and rinse under cool running water.

Drain the green beans. Pat dry the potatoes and green beans.

Spread the romaine lettuce on a large serving platter. Evenly arrange the green beans, potatoes, tomatoes, cucumber, olives, and red onion over the romaine. Sprinkle with seasoned chickpeas, chives, capers, and a pinch each of salt and pepper.

Serve the Lemon Dijon Dressing on the side for drizzling. (Alternatively, you can toss all the ingredients together in a large salad bowl and toss with the dressing to taste just before serving.)

Tips to Make This Vegan Niçoise Salad Recipe Even Easier

• The Lemon Dijon Dressing can be prepared up to three days in advance. Store in a jar in the refrigerator. Bring to room temperature and shake before using.
• If you prefer to cook chickpeas from scratch, you will need to soak and cook – ½ cup of dried chickpeas to get 1½ cups cooked (the equivalent of 1 can).
• Save time by boiling the potatoes and cooking the green bean a day before you are planning to serve the salad. You can also cut the lettuce and tomatoes ahead of time. Cover and refrigerate the ingredients separately.
• Avoid dressing or seasoning any prepped ingredients until right before serving.

Vegan Chickpea Niçoise Salad

Serves 4

Lemon Dijon Dressing

• ⅓ cup olive oil
• ¼ cup lemon juice
• 2 tablespoons Dijon mustard
• 2 tablespoons finely diced shallots
• 1 clove of garlic, finely diced
• 1½ teaspoons agave
• ½ teaspoon white miso
• ½ teaspoon fine sea salt
• ¼ teaspoon freshly ground black pepper
• ¼ teaspoon dried oregano

Chickpeas

• 1 can (14 ounces/400 mL) chickpeas, drained and rinsed (see Tip)
• 2 teaspoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• Pinch of fine sea salt

Salad

• 7 ounces (200 g) of green beans, trimmed
• 7 ounces (200 g) of baby potatoes, the color of choice, cut into bite-size pieces
• 2 cups chopped romaine lettuce
• 1 cup grape tomatoes, halved
• 1 cup thinly sliced English cucumber
• ¼ cup pitted mixed Greek olives
• ½ small red onion, thinly sliced
• 2 tablespoons chopped fresh chives
• ¼ cup drained capers
• Pinch of fine sea salt
• Pinch of freshly ground black pepper

Instructions

1. Make the Lemon Dijon Dressing: In a small bowl, combine the olive oil, lemon juice, mustard, shallots, garlic, agave, miso, salt, pepper, and oregano. Whisk to combine. Set aside to allow the flavors to meld together.
2. Prepare the Chickpeas: In a medium bowl, combine the chickpeas, lemon juice, mustard, oregano, and salt. Stir to combine. Set aside.
3. Make the Salad: Fill a medium bowl with ice water. Bring a large pot of water to a boil over high heat. When the water is boiling, reduce the heat to medium-high, add the green beans, and cook until the beans are vivid green and just tender, 3 to 4 minutes. Using a slotted spoon, scoop out the green beans and submerge them in the ice water. Add the potatoes to the boiling water and cook until fork-tender, 10 to 12 minutes. Drain the potatoes and rinse under cool running water.
4. Drain the green beans. Pat dry the potatoes and green beans.
5. Spread the romaine lettuce on a large serving platter. Evenly arrange the green beans, potatoes, tomatoes, cucumber, olives, and red onion over the romaine. Sprinkle with seasoned chickpeas, chives, capers, and a pinch each of salt and pepper.
6. Serve the Lemon Dijon Dressing on the side for drizzling. (Alternatively, you can toss all the ingredients together in a large salad bowl and toss with the dressing to taste just before serving.)

Chickpea Nicoise Salad Nutrition Facts

Calories 497 | Total Fat 21.6g | Saturated Fat 3g | Cholesterol 0mg | Sodium 842mg | Total Carbohydrate 69g | Dietary Fiber 15.1g | Total Sugars 29.1g | Protein 13.6g | Vitamin D 0mcg | Calcium 117mg | Iron 7mg | Potassium 967mg |

Healthy Salad Recipes You Will Love

• Pear Salad With Maple Mustard Vinaigrette
• Super Green Goddess Salad With Vegan Ranch
• Morrocan Carrot Salad

This recipe is excerpted with permission from The Two Spoons Cookbook.

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I find eggplant a great substitute for meat-based dishes. Eggplant has a nice meaty texture and great binding potential. It’s also a nice alternative to using mushrooms in recipes, which is a popular ingredient in vegetarian cooking. However, I notice that people either love or hate mushrooms and so I wanted to show you another option for a comforting “meaty dish” in case you’re planning to host a get-together and want to avoid a food preference mishap. Low and behind these vegan meatballs! They are made by combining eggplant, lentils and oat flour for a cozy pasta and meatballs dish that will charm any vegan skeptic.

Why it’s healthier: Eggplant is a high fiber and low-calorie food that has been linked to lowering cholesterol, promoting weight loss and managing blood sugar.

Healthy ingredients: Vitamin C, potassium, magnesium, calcium, phosphorous, vitamin A, beta carotene, folate

The post How to Make The Best Meatless Meatballs With Eggplant and Lentils appeared first on The Beet.

That’s right – our love for chocolate and strawberries just got deeper with this gourmet toast. It begins with toasted wholewheat bread, spread with a rich dark-chocolate hazelnut spread (plant-based of course) and then topped with thinly sliced seasonal fresh strawberries. Tis the season, am I right? Then sprinkled with chia, hemp hearts and chopped hazelnuts. What a glorious combination! Betcha can’t eat just one.

And the best part of all: it takes only three minutes to make your dreams come true. I must admit this is my favorite part about gourmet toast. You’re minutes away to complete tranquility. Toast Tuesday is slowly becoming my favorite day of the week.

The post Gourmet Chocolate Hazelnut and Strawberry Toast appeared first on The Beet.

The post Fully-Loaded Black Bean Nachos With Homemade Salsa appeared first on The Beet.

Nutrition Notes: Information is a rough estimate.
Calories: 123kcal | Carbohydrates: 3g | Protein: 3g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 239mg | Potassium: 13mg | Fiber: 2g | Sugar: 0.2g

The post Easy Classic Hummus With Fresh Vegetables appeared first on The Beet.

The post Spirulina Bliss Balls With Almond Butter and Oats appeared first on The Beet.

Black Bean and Corn Salad

Prep Time: 10 minutes
Total Time: 10 minutes

Servings 4 people

Ingredients

• 1.5 cups corn cooked (fresh, frozen or canned)
• 1 cup black beans
• 1 red bell pepper chopped
• 1 avocado chopped
• 1/4 cup red onion finely chopped
• 1/2 cup cilantro tightly packed, finely chopped

Lime Dressing

• 1/4 cup lime juice (about 2 limes)
• 1/3 cup olive oil
  1/4 tsp cayenne pepper flakes
• 1 clove garlic finely chopped
• 1 tbsp agave
• 1/4 tsp cumin
  1/4 tsp onion powder
• 1/4 tsp sea salt
• 1/8 tsp pepper

Instructions

1. In a large mixing bowl add corn, black beans, chopped red bell pepper, avocado, red onion and cilantro.
2. In a separate small bowl add lime juice, olive oil, cayenne pepper, garlic, agave, cumin, onion powder, sea salt and pepper. Whisk to combine.
3. Pour dressing over salad and toss to combine. I like to serve this salad with tortilla chips.

Nutritional Notes: Nutritional information is a rough estimate.
Calories: 388kcal | Carbohydrates: 35g | Protein: 7g | Fat: 27g | Saturated Fat: 4g | Sodium: 154mg | Potassium: 628mg | Fiber: 9g | Sugar: 9g | Vitamin A: 1344IU | Vitamin C: 52mg | Calcium: 18mg | Iron: 2mg

31 Delicious, Plant-Based Recipes to Make on Repeat

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The post Black Bean and Corn Salad With Lime Dressing appeared first on The Beet.

I’ve learned a couple of tricks along the way to nail the perfect batch of kale chips every time, and with these few tips, it’s super easy to do. I’ve used only quality ingredients for baking. I’ve used cold-pressed avocado oil for crispy baking instead of highly processed oils. And, I’ve used sea salt instead of refined table salt. (I’ve chosen to use avocado oil for its high smoke point. You can also use melted coconut oil).

Nutrition Notes: Information is a rough estimate.
Calories: 81kcal | Carbohydrates: 5g | Protein: 2g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 312mg | Potassium: 223mg | Fiber: 1g

The post The Best Salty and Crunchy Kale Chips appeared first on The Beet.

Why it’s healthier:  Spinach and kale are both nutrient-dense vegetables high in vitamin C and K. These green leafy vegetables are high in antioxidants and minerals that help lower cholesterol as well as protect against cancer and heart disease.

Healthy ingredients: Vitamin A, vitamin B6, manganese, calcium, copper, potassium, magnesium, fiber.

Notes:
Kale caesar can be prepared hours in advance or even the day before. In fact, it tastes better over time as the dressing has time to absorb into the leaves. Dress the kale with the caesar dressing, cover well, and keep in the fridge. Right before serving, top salad with apples, pomegranate seeds, nuts, and dried fruit.
Nutrition Notes: Information is a rough estimate. 
Calories: 217kcal | Carbohydrates: 14g | Protein: 7g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 4mg | Potassium: 73mg | Fiber: 3g | Sugar: 7g

The post Harvest Kale Caesar Salad With Pomegranate Seeds and Cranberries appeared first on The Beet.

Furthermore, in this recipe, you’ll find grated carrots, chickpeas, quinoa, arugula, fresh herbs, roasted almonds and sweet dates. Certainly, this Moroccan salad is far from boring and bland!

Better yet, this Moroccan Carrot and Chickpea Salad can be prepared in advance, and will last up to 3 days in the fridge! I love a good meal prep salad that you can rely on for healthy mid-week lunches and quick dinners.

Now, let me tell you exactly how to make this Moroccan Carrot and Chickpea Salad so that you can get crunching and munching immediately!

Moroccan Carrot and Chickpea Salad

Recipe Developer: Hannah Sunderani, @twospoons.ca

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Why we love it: This Moroccan-inspired salad is gluten-free, low in calories, and easy to make. It’s packed with fresh and whole foods including several immune-boosting foods like cumin, ginger, pepper flakes, oranges, and lemon. This salad will keep fresh for up to 3 days in the fridge. For time purposes: “To speed the quinoa cooling process, spread cooked quinoa into a shallow bowl. This will allow for the steam to release faster.”

Health Benefits: This flavorful salad is full of superfoods that are rich in nutrients like quinoa, chickpeas, almonds, arugula, and mint. While salad dressings are normally high in calories and sugar, this one is not. The Moroccan dressing is flavored with healthy spices and powerful antioxidants like pepper flakes, cumin, and ginger.

Make it for: A healthy and filling lunch or serve it as a side dish with dinner.

Ingredients:

• 2/3 cup quinoa
• 1 1/3 cup water
• 1/2 cup almonds
• 1 shallot small
• 1 cup carrots grated
• 1 can chickpeas (400 ml)
• 2.5 oz arugula
• 1/2 cup mint tightly packed
• 1/4 cup dates chopped

Moroccan Salad Dressing

• 1/4 cup + 2 tbsp olive oil
• 2 tbsp lemon juice
• 2 tbsp orange juice
• 1 tbsp maple syrup
• 1/2 tsp cinnamon
• 1/2 tsp ginger
• 1/2 tsp cumin
• 1/2 tsp coriander
• 1/4 tsp sea salt
• pinch red pepper flakes

Instructions

1. In a saucepan combine quinoa and water. Bring to a boil, then reduce to simmer and cook quinoa for 12-15 minutes. Fluff with a spoon and cover with a tea towel. Let cool.
2. Toast almonds in a skillet on medium heat, stirring often until fragrant and golden browned (approx. 8-10 mins). Remove from heat.
3. Prepare dressing in a small bowl by whisking together oil, lemon juice, orange juice, maple syrup, cinnamon, ginger, cumin, coriander, sea salt, and red pepper flakes.
4. In a large mixing bowl combine quinoa, chopped shallot, grated carrot, chickpeas, arugula, chopped mint and dates, and toasted almonds. Pour over the dressing and toss to combine.

Nutrition Notes: Nutrition information is a rough estimate.
Calories: 317kcal | Carbohydrates: 26g | Protein: 6g | Fat: 22g | Saturated Fat: 3g | Sodium: 121mg | Potassium: 396mg | Fiber: 5g | Sugar: 9g | Vitamin A: 4015IU | Vitamin C: 9mg | Calcium: 81mg | Iron: 2mg

The post Moroccan-Inspired Salad with Superfoods and Plant-Based Protein appeared first on The Beet.