by This protein-rich 20-Minute Kale & Tofu Salad is seriously delicious, meaning you’ll actually crave it! The Crispy 20-Minute Air Fryer Tofu Nuggets come together in just a few simple steps while you prepare the rest of the salad, making it the perfect protein-packed, easy vegan lunch or dinner, or as a healthy side dish!
I know, I know, as a Registered Dietitian, calling a kale and tofu salad actually tasty might get me some skeptical looks, but I promise, I crave this salad weekly, it’s THAT good.
It’s the perfect balance of crunchy from the pumpkin seeds, carrot and apple, with crispy elements from the Air Fried Tofu Nuggets, and lightly sweet from the lemony maple dijon dressing. It’s really all you could ask for in an easy salad.
Salad Made Even Easier!
What makes this salad stand out is how simple it is to dress. Instead of mixing the dressing in a separate bowl, we pile all the dressing ingredients right on top of the salad and toss everything together.
To me, this makes it feel so much easier and effortless! No extra steps, no fuss, just a perfectly dressed salad in minutes!
With that being said, if you do want a specific, no fuss vinaigrette that you can make a big batch of and leave in the fridge, my Quick 5-Minute Lemon Garlic Vinaigrette works perfectly in this salad!
Protein and Fiber All In One!
Since this kale salad is loaded with plant-based protein and fiber, it’s the perfect easy plant-based lunch or dinner recipe when you’re craving something healthy but that’s actually filling, or as a healthy meal prep salad!
Or even as an easy side dish to a dish like my Coconut Carrot & Sweet Potato Soup with White Beans!
Is Massaging the Kale Really Necessary?
If you’ve never made a kale salad before, you’re probably super confused why I’ve told you to massage the kale before adding the dressing… So let’s discuss!
Massaging the kale breaks down some of the rough-and-tough fiber so it’s easier to chew, and adds a little extra flavor to each bite from the salt and olive oil! We use this same tactic in my Healthy Vegan Caesar Salad!
In my opinion, massaging the kale is totally necessary if you’re new to kale salads or want to make the salad as enjoyable as possible.
Plus, it only takes 2 minutes and completely transforms the texture of the kale! I also recommend chopping the kale leaves as small as possible to make it more enjoyable to eat.
Another way to make kale super tender is by sauteeing it, like in my 5-minute Sautéed Fresh Kale with Garlic and Nutritional Yeast!
New to massaging kale? Don’t fret! It seriously couldn’t be easier. Just drizzle the kale with a little olive oil and salt and use your hands to massage the kale! You’re looking for the kale to become softer in texture and darker green in color- Then you’re done!
Time to Whip Up This Salad!
Actually Tasty and Healthy 20-Minute Kale Tofu Salad
Ingredients
- 1 batch Actually Tasty and Healthy Tofu Nuggets
- 3 cups kale, destemmed and sliced into ribbons
- 1/2 apple, sliced
- 1 carrot, grated
- 1/4 cup pumpkin seeds
For the dressing
- 1 ½ tbsp olive oil, divided
- 3 tbsp nutritional yeast
- 2 tsp dijon mustard
- 1 tsp maple syrup
- 1 lemon, juiced, divided
- 1/4 plus 1/8 tsp salt, divided
- 1/4 tsp pepper
Instructions
- Meanwhile, add the destemmed and chopped kale to a large bowl. Sprinkle 1/2 tbsp olive oil and 1/8 tsp salt on top of the kale, then use your hands to massage the kale leaves until they turn a deep green and have softened in texture.3 cups kale, 1 ½ tbsp olive oil, 1/4 plus 1/8 tsp salt
- Add the remaining salad ingredients, including the additional 1 tbsp olive oil and 1/4 tsp salt, then toss well to combine. Once the tofu nuggets are done, add those, too! Serve and enjoy!1/2 apple, 1 carrot, 1/4 cup pumpkin seeds, 1 ½ tbsp olive oil, 3 tbsp nutritional yeast, 2 tsp dijon mustard, 1 tsp maple syrup, 1 lemon, 1/4 tsp pepper, 1/4 plus 1/8 tsp salt
I’ve made this a few times now (with a little variation) and it’s become a favorite for when I don’t know what to make/don’t want to spend a lot of money but want to eat well. It has all the best guys: Tofu, Pumpkin Seeds, Nooch, Kale!
I think simple recipes like this are just as valuable as the 20 ingredient, 4 hour ordeal recipes.
Thanks!
Hi Les, I’m so glad you enjoy this salad! I couldn’t agree more, simple recipes like this are a staple for me!