In this article, we'll take you on a culinary journey to explore the flavors of a refreshing and healthy dish: Kale and Tofu Salad. This salad is a delightful blend of textures and tastes, combining the hearty crunch of kale, the soft and savory tofu, and a tangy dressing that brings it all together. We'll provide step-by-step instructions for preparing this salad, along with additional recipe ideas to cater to various dietary preferences and flavor profiles. Whether you're a vegan seeking a protein-packed meal, a health-conscious individual looking for a nutritious dish, or simply a food enthusiast seeking a new culinary experience, this article has something for everyone. Get ready to discover the vibrant flavors and health benefits of kale and tofu in this delectable salad.
**Additional recipe ideas explored in the article:**
* **Kale and Quinoa Salad with Roasted Chickpeas:** This recipe adds a hearty dose of quinoa and roasted chickpeas to the mix, creating a satisfying and flavorful salad that's perfect for a protein-packed lunch or dinner.
* **Kale and Sweet Potato Salad with Tahini Dressing:** Roasted sweet potatoes bring a touch of sweetness and warmth to this salad, while the tahini dressing adds a rich and creamy texture.
* **Kale and Apple Salad with Maple Dijon Dressing:** With crisp apples, dried cranberries, and a tangy maple Dijon dressing, this salad is a delightful combination of sweet, tangy, and crunchy flavors.
These recipe variations offer a range of flavors and textures to suit different tastes and dietary needs, making this article a comprehensive guide to creating delicious and nutritious kale and tofu salads.
KALE AND QUINOA SALAD WITH TOFU AND MISO
A hearty base of kale, quinoa and crisp tofu give this easy salad enough bite to serve as a meal. Curly kale provides heft and holds up nicely to the sweet, sour and spicy dressing. Use your hands to massage the vinaigrette into the kale, and let it marinate for at least 10 minutes to tenderize the sturdy greens. Finish the dish with a drizzle of sriracha and honey, but use a light touch: The point is to balance the heat and sweetness levels without overwhelming the delicate miso vinaigrette. If you like, double the dressing and refrigerate it for future use; it makes a fantastic dip for grilled chicken or pork, or a glaze to brush on salmon before broiling.
Provided by Corinne Trang
Categories dinner, easy, lunch, quick, weeknight, salads and dressings, vegetables, main course
Time 30m
Yield 2 to 4 servings
Number Of Ingredients 11
Steps:
- In a small saucepan, combine the quinoa with 3/4 cup water. Bring to a boil over high heat, then cover and cook over medium-low until the water is absorbed, 10 to 12 minutes. Turn off the heat and let sit for 10 minutes. Fluff it with a fork.
- Meanwhile, in a large bowl, whisk together the vinegar, miso, mirin, sesame oil, 2 tablespoons grapeseed oil and 1/2 teaspoon sriracha. Stir in the ginger.
- Add the kale, massage it with the dressing and set aside to marinate. Spoon the cooked quinoa onto the kale and toss to coat.
- In a nonstick skillet, heat the remaining 4 tablespoons grapeseed oil over medium. When the oil shimmers, cook the tofu, turning occasionally, until crisp on all sides, about 15 minutes. Transfer to a paper towel-lined plate to absorb any excess oil, then scatter it over the kale salad. Drizzle lightly with sriracha and honey and serve immediately.
Nutrition Facts : @context http, Calories 378, UnsaturatedFat 24 grams, Carbohydrate 19 grams, Fat 29 grams, Fiber 3 grams, Protein 13 grams, SaturatedFat 3 grams, Sodium 257 milligrams, Sugar 1 gram
CHILE AND GINGER-FRIED TOFU SALAD WITH KALE
In this spicy salad, cubes of fried tofu act like tender-bellied croutons amid the leaves of baby kale, only with much more protein and spunk than the usual toasted bread.
Provided by Melissa Clark
Categories Tofu Soy Sauce Chile Pepper Kale Spinach Ginger Dinner Vegetarian
Number Of Ingredients 13
Steps:
- Arrange the tofu on a plate or baking sheet. In a blender, combine the soy sauce, chile sauce, chile halves, cilantro, garlic, and ginger; puree until smooth.
- Using a pastry brush, coat the tofu on both sides with two-thirds of the chile mixture (reserve the rest for serving). Cover with plastic wrap and refrigerate for at least 1 hour and up to 6 hours.
- Fill a 12-inch skillet with ½ inch of peanut oil and heat it over medium-high heat. Dip the slabs of tofu in the cornstarch, coating both sides, and tap off the excess.
- Working in batches, add the tofu to the hot oil and cook, turning it over once, until it is golden brown, 1 to 2 minutes per side. Transfer the tofu to a paper-towel-lined plate to drain off the excess oil.
- In a large bowl, toss the kale with the olive oil and fine sea salt to taste. Add the tofu and toss. Some of the kale will wilt, which is what you want. Serve hot, topped with sliced scallions and cilantro leaves, and with the reserved chile marinade alongside for drizzling.
KALE AND TOFU SALAD
Provided by Food Network Kitchen
Categories main-dish
Time 40m
Yield 4 servings
Number Of Ingredients 12
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:
- Choose fresh, tender kale. Look for kale with deep green, unblemished leaves. Avoid kale that is wilted or has yellow or brown spots.
- Massage the kale. This will help to break down the tough fibers and make the kale more tender. Simply place the kale in a large bowl and massage it with your hands for a few minutes.
- Use a variety of toppings. This salad is a great way to use up leftover vegetables and grains. Some good options include roasted sweet potatoes, quinoa, black beans, and crumbled nuts.
- Make it a meal. This salad can be served as a main course or a side dish. If you're serving it as a main course, add some protein, such as grilled tofu, salmon, or chicken.
Conclusion:
This kale and tofu salad is a delicious and nutritious way to enjoy kale. It's packed with vitamins, minerals, and antioxidants. Plus, it's easy to make and can be tailored to your own taste preferences. So next time you're looking for a healthy and satisfying salad, give this recipe a try.
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