⏱ 30 min total

Vegan Nicoise Salad

Name: Vegan Nicoise Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 3 Potato small Potato; ½ cup, pieces Green beans; ½ head Romaine lettuce; ¼ cup Green olives; ¼ cup, chopped or sliced Tomatoes; ¼ beet Beets; 7 ½ oz Chickpeas; 1 tsp Dijon mustard; ½ tsp Maple syrup; ½ tsp Dill weed; ½ tbsp Sunflower seed kernels; 1 ½ tbsp chopped Shallots; ¼ tsp, ground Thyme; ³⁄₁₆ cup Red wine vinegar; ⅛ tsp Salt; ⅛ tsp Black pepper; ⅛ cup Olive oil

Per 1 serving · 1,281 g · 17 ingredients

Calories

1,013

51%
of a 2,000 cal day

Protein
28g
11% of calories
Carbs
144g
55% of calories
Fat
40g
35% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Nicoise Salad (1281 g) has 1013 calories, with 28 g of protein, 144 g of carbohydrates and 40 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (57% DV), dietary fiber (115% DV) and Vitamin A (157% DV). Keep an eye on sodium and saturated fat, which provide 70% and 26% of the daily value.

Per 100 g

79cal

low energy density

Protein per 100 cal

2.8g

Net carbs

111g

carbs minus fiber

Fiber

32g

15 g sugar

High in

20%+ of the daily value

Protein57%
Dietary fiber115%
Vitamin A157%
Vitamin C143%
Vitamin E48%
Vitamin K304%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium70%
Saturated fat26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min

1
Place potatoes in a small saucepan, cover with warm water, and bring to a boil over high heat. Reduce to medium-high and cook uncovered for 10-12 minutes until tender. Drain and let cool slightly, then slice into 1/4-inch slices. Set aside.
2
In a medium saucepan, bring water to a boil. Add green beans and boil for 2-4 minutes until bright green and slightly tender. Transfer to ice water to stop cooking, then drain and pat dry. Set aside.
3
Combine drained chickpeas, salt, half of Dijon mustard, maple syrup, dill, and sunflower seeds in a small bowl. Stir and mash a few chickpeas for texture. Set aside.
4
To prepare dressing, mix minced shallots, remaining dijon mustard, red wine vinegar, salt, pepper, and olive oil in a mason jar or bowl and shake or whisk to combine. Set aside.
5
Divide lettuce between bowls. Top with chickpeas, green beans, potatoes, olives, tomato, and beets. Serve with dressing.

Vitamins & minerals

Amounts for 1 serving (1,281 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,413 μg	157%
Vitamin C	128 mg	143%
Vitamin D	0 μg	0%
Vitamin E	7 mg	48%
Vitamin K	365 μg	304%
Thiamine	1 mg	64%
Riboflavin (B2)	0.4 mg	30%
Niacin	8 mg	49%
Vitamin B6	3 mg	227%
Folate (B9)	624 μg	156%
Vitamin B12	0 μg	0%
Pantothenic acid	3 mg	59%
Choline	184 mg	34%

Minerals

Nutrient	Amount	% Daily Value
Calcium	317 mg	32%
Iron	12 mg	147%
Potassium	3,659 mg	78%
Magnesium	262 mg	62%
Phosphorus	666 mg	95%
Zinc	4 mg	40%
Copper	1 mg	128%
Manganese	4 mg	156%
Selenium	13 μg	24%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	80 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	16,864 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	11 μg	—
Fructose	5 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	1,158 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	25 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	7 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	79 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 1,013 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

192min
Walking (3.5 mph)
122min
Cycling (moderate)
84min
Running (6 mph)
143min
Swimming laps

Common questions

How many calories are in Vegan Nicoise Salad?

One serving of Vegan Nicoise Salad (1 serving) has 1013 calories, which works out to 79 calories per 100 g. That is about 51% of a 2,000-calorie day.

Is Vegan Nicoise Salad high in protein?

It provides a solid 28 g of protein per serving (57% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Nicoise Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 111 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Nicoise Salad?

1609 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Nicoise Salad?

15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (1,281 g)

Calories1,013

% Daily Value*

Total fat 40g	52%
Saturated fat 5.3g	26%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,609mg	70%
Total carbohydrate 144g	52%
Dietary fiber 32g	115%
Total sugars 15g
Protein 28g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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