recipes15 mins prep + 30 mins cook
Niçoise-Style Salad
August 9, 2026
Rate this recipe
5 / 5 (2 ratings)

⏱️
Prep Time
15 mins
🔥
Cook Time
30 mins
🍽️
Servings
2
Ingredients
- 2 cups salad greens
- 3 small red potatoes, quartered
- 2 cups fresh green beans, cut into 2-inch pieces
- 1/3 cup chickpeas, rinsed and drained
- 1 red bell peppers, sliced thin
- 1 cup cucumber, diced
- 1/3 cup quinoa or millet, dry
- 2 tbsp Kalamata olives, halved
- 2 tbsp fresh green onions (green part only), sliced
- 3 tbsp olive oil, divided
- 1 tsp dried thyme
- 1 tsp sumac
- 1 tsp dry mustard
- 2 tsp pure maple syrup
- 1/8 tsp salt
Instructions
- 1Preheat oven to 400°F.
- 2Roast: Lightly coat the potato quarters with olive oil, a dash of salt, and thyme. Place on baking sheet with parchment paper and cook for 15 minutes until fork ready.
- 3Cook quinoa or millet according to package directions. Drain and let cool to room temperature.
- 4Cook and blanch: In a pan, a 1 tbsp olive oil and heat over medium-high. Once oil is shimmering, add the green beans and bell peppers to cook for 3 to 5 minutes until al dente. Remove from heat.
- 5Dressing: In a small bowl, whisk together 2 tbsp olive oil, sumac, mustard, and maple syrup. Set dressing aside.
- 6Assemble: Layer greens, green onions, potatoes, beans, chickpeas, peppers, cucumber, grain, and olives.
- 7Serve: Drizzle dressing evenly over each salad just before serving and toss gently to combine.
Recipe adapted from: Forks Over Knives
Why This Salad Works for Sensitive Digestion
The traditional Niçoise salad relies on anchovies and vinegar-based dressing for depth, but neither plays well with GERD or IBS. This plant-forward version swaps those triggers for clever alternatives that keep the soul of the dish intact.
The Smart Flavor Swaps
- Sumac instead of vinegar: This lemony spice gives the bright, tart punch of acid without introducing reflux-triggering liquid acid.
- Mustard powder for umami: A touch of mustard creates savory depth that would normally come from anchovies, without the heavy sodium or funk.
Customization Tips
- Grain swap: Millet works beautifully here if you prefer it over quinoa (same nutrition, slightly nutty flavor).
- Seasonal veggies: Swap in asparagus, zucchini, or roasted beets depending on what's fresh.
- Make it a bowl: Layer over a base of greens and serve warm for a grain bowl variation.
#salad#vegetarian#low-acid#gluten-free#dinner#mediterranean#low-fodmap#meal-prep#weekend
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