Best 3 Kale And Quinoa Salad With Tofu And Miso Recipes

# Kale and Quinoa Salad with Tofu and Miso: A Nutritious and Flavorful Dish

Welcome to a culinary journey that combines the goodness of kale, quinoa, tofu, and miso into a delightful and nutritious salad. This wholesome dish is not just a feast for your taste buds but also a powerhouse of essential nutrients. Get ready to discover the perfect balance of flavors and textures as we explore this vibrant salad and its variations. From the classic kale and quinoa salad with tofu and miso dressing to exciting twists like roasted sweet potato and black bean salad, each recipe offers a unique take on this versatile dish. Whether you're a vegan, vegetarian, or simply seeking a healthy and satisfying meal, this collection of recipes has something for everyone. So, let's dive in and uncover the culinary wonders that await!

**Introducing the Kale and Quinoa Salad with Tofu and Miso:**
This classic salad is a symphony of flavors and textures. Tender kale and fluffy quinoa are tossed with crispy tofu and a savory miso dressing, creating a harmonious blend of nutty, earthy, and slightly tangy notes. The addition of fresh herbs and vegetables, such as red cabbage and carrots, adds a refreshing crunch and vibrant color, making this salad a feast for the eyes and the palate.

Check out the recipes below so you can choose the best recipe for yourself!

KALE QUINOA SALAD

Kale Quinoa Salad image

Here's a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can't be beat! -Lisa Warren, Washington, DC

Provided by Taste of Home

Categories Lunch

Time 40m

Yield 6 servings.

Number Of Ingredients 15

Ingredients

1-1/2 cups water
1/2 cup tomato juice
1 cup quinoa, rinsed
1 small onion, chopped
1 tablespoon olive oil
1 garlic clove, minced
1/2 teaspoon crushed red pepper flakes
6 cups coarsely chopped fresh kale
1/4 cup pine nuts
1/4 cup dried currants
1 tablespoon balsamic vinegar
1 teaspoon lemon juice
1 teaspoon grated lemon zest
1/4 teaspoon salt
1/8 teaspoon pepper

Steps:

In a large saucepan, bring water and tomato juice to a boil. Add quinoa. Reduce heat; cover and simmer until liquid is absorbed, 18-22 minutes. Remove from the heat; fluff with a fork., In a large skillet, saute onion in oil until tender. Add garlic and pepper flakes; cook 1 minute longer. Stir in kale and cook until wilted, 3-4 minutes., Stir in pine nuts and currants; cook until kale is tender, about 2 minutes. Stir in the vinegar, lemon juice, zest, salt and pepper; cook 1-2 minutes longer. Remove from the heat and stir in quinoa. Serve at room temperature.

Nutrition Facts : Calories 190 calories, Fat 7g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 164mg sodium, Carbohydrate 28g carbohydrate (6g sugars, Fiber 3g fiber), Protein 6g protein. Diabetic Exchanges

KALE AND QUINOA SALAD

Kale and Quinoa Salad image

Delicious and nutritious! This salad is sure to please the crowd! And with so many options to mix and match to your tastes, you can't go wrong. You can play with the kale-to-quinoa ratio to make this your own. Use alternative nuts and dried fruit to customize to your own taste buds.

Provided by Kicius

Categories Salad Green Salad Recipes Kale Salad Recipes

Time 55m

Yield 6

Number Of Ingredients 12

Ingredients

2 cups water
1 cup quinoa
10 leaves kale, cut into small pieces
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1 large garlic clove, minced
1 teaspoon fresh cracked black pepper
½ teaspoon ground sea salt
1 cup pecans
1 cup currants
¾ cup crumbled feta cheese

Steps:

Bring water to a boil in a saucepan. Stir quinoa into the boiling water, reduce heat to medium-low, place cover on the saucepan, and cook until water absorbs into the quinoa, about 12 minutes. Remove saucepan from heat and let rest covered for 5 minutes. Remove cover and allow quinoa to cool completely.
Put kale in a large mixing bowl.
Whisk olive oil, lemon juice, Dijon mustard, garlic, pepper, and salt together in a bowl until oil emulsifies into the mixture; drizzle over kale. Add cooled quinoa, pecans, currants, and feta cheese to the dressed kale and toss to incorporate.

Nutrition Facts : Calories 439.3 calories, Carbohydrate 43.9 g, Cholesterol 16.7 mg, Fat 27 g, Fiber 6.3 g, Protein 10.7 g, SaturatedFat 5.2 g, Sodium 397.3 mg, Sugar 17.8 g

KALE AND TOFU SALAD

Kale and Tofu Salad image

Provided by Food Network Kitchen

Categories main-dish

Time 40m

Yield 4 servings

Number Of Ingredients 12

Ingredients

1/2 cup millet
1 14-ounce package extra-firm tofu, drained and cut into 1-by-1 1/2-inch pieces
5 tablespoons extra-virgin olive oil
1 bunch kale
Juice of 1 lemon
3 tablespoons tahini
1 teaspoon honey
Kosher salt and freshly ground pepper
2 cups shredded red cabbage
1/2 small red onion, thinly sliced
2 tablespoons salted roasted sunflower seeds or pepitas
1 tablespoon toasted sesame seeds

Steps:

Toast the millet in a dry medium saucepan over medium heat, stirring occasionally, 3 to 5 minutes. Add 1 cup water and bring to a boil. Cover, reduce the heat to medium low and cook until the water is absorbed, about 15 minutes. Set aside.
Meanwhile, pat the tofu dry between paper towels. Heat 3 tablespoons olive oil in a large nonstick skillet over medium heat. Add the tofu and cook, turning once, until well browned and slightly crisp, about 15 minutes.
While the tofu is cooking, remove the kale stems and chop the leaves into bite-size pieces; place in a large bowl. Add 1 tablespoon of the lemon juice and rub it into the kale with your fingers until the kale softens, 3 to 5 minutes.
Whisk the remaining lemon juice with the tahini and honey in a small bowl; add the remaining 2 tablespoons olive oil and whisk until smooth. Whisk in 2 tablespoons water and season with salt and pepper. Add 2 tablespoons dressing to the kale; add the cabbage, onion and a pinch of salt and toss well.
Fluff the millet with a fork and add to the kale mixture along with the sunflower seeds and sesame seeds; toss to combine. Divide the salad among bowls and top with the tofu. Drizzle with any oil from the skillet and the remaining dressing.

Nutrition Facts : Calories 500, Fat 33 grams, SaturatedFat 5 grams, Cholesterol 0 milligrams, Sodium 114 milligrams, Carbohydrate 35 grams, Fiber 8 grams, Protein 20 grams, Sugar 6 grams

Tips:

To save time, use pre-cooked quinoa or tofu.
If you don't have miso paste, you can use soy sauce or tamari.
Add other vegetables to the salad, such as shredded carrots, bell peppers, or radishes.
If you like a creamy dressing, add a tablespoon of tahini or Greek yogurt.
For a more flavorful salad, marinate the tofu in the miso dressing for at least 30 minutes before cooking.

Conclusion:

This kale and quinoa salad with tofu and miso dressing is a delicious and healthy meal that is perfect for lunch or dinner. It is packed with protein, fiber, and vitamins, and it is also a good source of iron and calcium. The miso dressing is flavorful and tangy, and it pairs perfectly with the kale, quinoa, and tofu. This salad is sure to become a favorite!