Vegan Tofu and Kale Salad
Vegan Tofu and Kale Salad is a healthy and satisfying dish that combines the nutty flavor and crunch of tofu with the earthy goodness of kale, along with a medley of fresh vegetables and a zesty dressing. This salad is a great choice for a light yet nutritious meal.
INGREDIENTS
For the Salad:
- 8 oz (about 225g) extra-firm tofu, cubed
- 1 bunch of kale, stems removed and leaves torn into bite-sized pieces
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, thinly sliced
- 1/4 red onion, thinly sliced
- 1/4 cup roasted sunflower seeds (or your choice of seeds/nuts)
- Salt and black pepper to taste
- Olive oil for cooking
For the Tofu Marinade:
- 2 tablespoons soy sauce or tamari (for a gluten-free option)
- 1 tablespoon maple syrup or agave nectar
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon smoked paprika (optional)
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon black pepper
- 1-2 tablespoons olive oil (for cooking)
For the Dressing:
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- Salt and black pepper to taste
INSTRUCTIONS
Marinate and Cook the Tofu:
In a bowl, whisk together all the ingredients for the tofu marinade.
Add the cubed tofu to the marinade, ensuring it’s well coated. Allow it to marinate for at least 15-20 minutes.
Heat 1-2 tablespoons of olive oil in a skillet over medium-high heat.
Add the marinated tofu cubes and cook until they are golden brown and slightly crispy on all sides. This will take about 5-7 minutes. Set the cooked tofu aside.
Prepare the Kale:
In a large mixing bowl, drizzle a little olive oil over the torn kale leaves.
Massage the kale gently with your hands for 2-3 minutes until it becomes tender and starts to wilt. This helps improve the texture and flavor of the kale.
Assemble the Salad:
Add the halved cherry tomatoes, thinly sliced cucumber, and red onion to the bowl with the kale.
Toss the salad ingredients together.
Add the cooked tofu cubes and roasted sunflower seeds to the salad.
Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
Serve the Vegan Tofu and Kale Salad:
Drizzle the dressing over the salad and toss everything together to coat evenly.
Season with additional salt and pepper to taste.
Serve the salad immediately as a wholesome and nutritious meal.
TIPS
- Adjust the sweetness of the tofu marinade by adding more or less maple syrup or agave nectar.
- Feel free to customize the salad with your favorite vegetables or additional toppings like avocado or dried fruits.
- Massaging the kale is essential to make it tender and less bitter.
- You can use any preferred salad dressing if you have a favorite on hand.
- Add extra protein by incorporating chickpeas, black beans, or quinoa.
NUTRITION VALUE
- Calories: 350-400 (approximate values)
- Carbohydrates: 20-25g
- Protein: 15-18g
- Fat: 20-25g
- Fiber: 5-7g
