This protein-rich 20-Minute Kale & Tofu Salad is seriously delicious, meaning you’ll actually crave it! It comes together in just a few simple steps and is the perfect easy lunch or dinner option on its own, or healthy side dish! Simply combine the Crispy 20-Minute Tofu Nuggets with massaged kale, sliced apple and carrot, and a super easy dressing! This usually serves two people as a main, or four people as a side dish!
I know, I know, calling a salad that’s made of kale and tofu 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 deliciously, lightly sweet from the lemony maple dijon dressing. It’s really all you could ask for in an easy salad.
What makes this salad unique is instead of going through the hassle of mixing the salad dressing in a separate container, we simply add all of the dressing components to the top of the salad and mix together. To me, this makes the salad seem so much easier to make by just removing the step of having to mix the salad dressing separately!
This kale salad is the perfect easy plant-based lunch or dinner recipe when you’re craving something healthy but that’s actually filling. Or even as an easy side dish!
What makes this salad healthy?
- The tofu nuggets add a great source of protein to keep us feeling fuller for longer, which this Dietitian loves!
- Kale is a cruciferous veggie with tons of antioxidants and anti-inflammatory properties!
- Apple and carrot are packed with fiber, which helps us to stay feeling fuller for longer and to keep our gut happy!
- The pumpkin seeds add a even more crunch and are also a great source of iron, zinc, and healthy fats!
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.
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!
What to Eat this Kale Tofu Salad With
The awesome part about this kale salad is it’s super filling and tasty on its own, since it’s packed with plant-based protein, fiber healthy fats!
With that being said, it’s such a delicious side dish as well. If you’re looking for a main to pair it with, it would be delicious to pair with my 30-Minute Kale and Lentil Soup, Easy Vegan Lasagna Soup, or Sundried Tomato and Hummus Toast!
Looking for some ways to use up that leftover head of kale? Try my 30-Minute Sweet Potato & Lentil Soup, Coconut Pineapple Kale Smoothie or Sautéed Garlicky Kale!
Main Ingredients and Substitutions
Tofu Nuggets: The crispy, protein-packed addition to the salad that is ridiculously easy (and actually tasty!). They come together in less than 20 minutes, meaning you can cook them while you’re making the rest of the salad. These are optional, but if you’re having the salad as a meal, I definitely recommend them!
If you’re looking for another protein option, my Ridiculously Easy Barbecue Chickpeas are another delicious choice!
Massaged kale: The green of the salad! If you hate kale, field greens would also work well in this salad.
Pumpkin seeds: These add a delicious crunch, as well as healthy fats and fiber! If you don’t have pumpkins seeds on hand, sunflower seeds or any other chopped nuts would also work well.
Sliced Carrot & Apple: For more crunch and sweetness, plus plenty of fiber to help you stay feeling full from this salad. If you don’t have either of these, other veggies like cucumber, celery or peppers and a different fruit like mandarin oranges would also be delicious.
I used honeycrisp apples for this salad, but really any type of apple will work!
Dressing: We use a mixture of olive oil, lemon juice, dijon mustard, nutritional yeast, maple syrup, salt and pepper for a simple dressing.
If you don’t have lemon juice on hand, apple cider vinegar also works well. You can choose to omit the maple syrup entirely if you don’t have it on hand, although I do love the subtle sweetness it gives the salad!
Storing Leftovers
One of the best parts about kale salads is how well they keep in the fridge! You can store leftovers of this salad for up to five days.
How to Make this Kale Tofu Salad
- Make your Healthy Crispy Tofu Nuggets.
- Meanwhile, add the chopped kale to a large bowl. Sprinkle 1/2 tbsp of olive oil and 1/8 tsp of salt on top, reserving the rest for later in the recipe. Use your hands to massage the kale leaves until they turn a deep green and have softened in texture.
- Add the remaining salad ingredients, including the leftover olive oil and salt, then toss well to combine. Once the tofu nuggets are done, add those, too! Serve and enjoy!
More Tofu Recipes
10-Minute Curry Tofu Salad (High Protein!)
30-Minute Teriyaki Tofu Stir Fry
Apple Radicchio Salad with Rosemary Thyme Tofu
Connect with Lauren
I hope you love this recipe as much as I do! If you try it, let me know what you think by leaving a rating and a review in the comments below. You can also find 60 other delicious, easy plant-based recipes in my cookbook, The Simple Vegan Kitchen!
Also, be sure to take a photo and tag me at @tastingtothrive_rd so I can re-share on my stories! Don’t forget to follow me on Instagram, TikTok, and Pinterest so you never miss a new recipe or blog post.
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
- Make your Healthy Crispy Tofu Nuggets.
- 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
Nutrition
Did you try this recipe? Make sure to leave a review, take a photo and tag me on Instagram at @tastingtothrive_rd so I can see!
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