This Mediterranean kale salad with herb marinated tofu feta and zesty French dressing is full of flavour and recent substances for a wholesome predominant dish or facet.

Kale salad in a bowl with tomatoes, artichoke hearts, cucumber, olives and tofu feta cubes.

In regards to the Recipe

This kale salad options Mediterranean-inspired substances like artichokes, olives, cucumber and tomato. It’s straightforward to make, straightforward to customise, full of vitamin, and nice for meal prep or a fast facet salad. You may also pair it with any protein to make it a meal.

The salad is tossed in a tangy crimson wine French dressing and topped with zesty selfmade tofu feta so it’s tremendous flavourful regardless of its simplicity.

Whether or not you’re attempting to incorporate extra wholesome greens like kale in to your food plan or simply on the lookout for one thing straightforward but tasty, this kale salad is a superb alternative.

If you’re attempting to incorporate extra kale in your food plan, you’ll would possibly like this kale brown rice salad, chickpea kale stir-fry, quinoa energy bowl recipe and kale quinoa chickpea salad too.

As soon as the tofu feta is prepared, the salad is tremendous fast to make. To make it even simpler, you should utilize store-bought feta, through which case you’ll want simply 10 minutes to make it.

Ingredient Notes

For the Marinated Tofu Feta

  • Tofu: Use extra-firm tofu for this recipe. I didn’t press the tofu earlier than use however you’ll be able to should you like.
  • Apple Cider Vinegar: Apple cider vinegar works greatest right here however you possibly can substitute common white vinegar if wanted.
  • Miso: White miso paste is recommended for a light flavour although a stronger miso (crimson) may very well be used if that’s what you’ve gotten.
  • Dietary Yeast: This provides the “tacky” flavour. I wouldn’t recommend omitting.
  • Olive Oil: Further virgin olive oil works properly right here however you possibly can substitute one other oil should you choose.
  • Herbs: You need to use 1/2 tsp dried herbs or 1 recent sprig of every (rosemary, thyme, oregano).

For the Salad and Dressing

  • Kale: Any number of kale works.
  • Kalamata Olives: Kalamata work greatest right here however you possibly can substitute one other number of olive. I might recommend purchase pitted olives and chopping them up.
  • Artichoke Hearts: I used marinated artichoke hearts however you should utilize plain canned ones should you choose.
  • Tomatoes: Cherry or grape tomatoes work.
  • Pink Wine Vinegar: You need to use crimson or white wine vinegar right here.
  • Maple Syrup: You’ll be able to substitute one other liquid sweetener like agave syrup or honey.
  • Dijon Mustard: Any Dijon or entire grain mustard works.

Additions & Variations

  • Not into tofu? Use any feta or parmesan cheese you take pleasure in.
  • Pink Onion: Add thinly sliced crimson onion or pickled crimson onion.
  • Roasted Pink Pepper: Use store-bought or attempt making your individual roasted peppers, it’s straightforward!
  • Roasted Veggies: Grilled or roasted zucchini or eggplant would make a pleasant addition to this salad.
  • Chickpeas: Add canned chickpeas or roasted chickpeas for further protein, texture and fibre.
  • Recent Herbs: 2-3 tbsp chopped recent herbs like basil, parsley or mint add brightness and freshness to the salad.
  • Avocado: For a creamy addition, serve with diced avocado.
  • Toasted Pine Nuts: Serve topped with toasted pine nuts for a nutty flavour and additional crunch.
  • Pasta: Add 2-3 cups cooked pasta comparable to orzo, penne, bowls or one other small form to make this a Mediterranean kale pasta salad.
  • Quinoa: For a quinoa kale salad, add 2 cups cooked quinoa.
  • Hand-Held: Pack the salad right into a recent pita or wrap with hummus and/or tzatziki. This makes an ideal lunch choice.
  • The salad pairs properly with hummus and pita, falafel, tzatziki, chickpea wraps, burgers or marinated tempeh.

Learn how to Make

Step 1: Put together the Tofu Feta

Cubes of tofu marinating in a herb, lemon and olive oil marinade in a glass bowl.

Whisk collectively all the tofu marinade substances then pour over the cubed tofu in a sealable container. Seal and shake to combine then place within the fridge for 1-2 hours. This may be made prematurely.

Step 2: Make the Salad Dressing

Vinaigrette salad dressing in a small glass measuring cup.

Add all the salad dressing substances to a container and whisk or shake to mix. I used the identical measuring cup I combined the tofu marinade in, there’s no want to scrub it between makes use of.

In the event you’re not utilizing it immediately, you’ll be able to retailer the dressing within the fridge or at room temperature till you’re able to make the salad. Simply give it one other stir or shake earlier than use.

Step 3: Therapeutic massage the Kale

Chopped kale massaged with oil and lemon in a large mixing bowl.

Wash the kale and take away the leaves from the powerful stems. Chop and add to a big mixing bowl.

Add 1 tsp olive oil, the juice from half a lemon and a pinch of salt and therapeutic massage the kale along with your fingers till it’s shiny, darkish inexperienced and reduces in quantity.

Step 4: Assemble and Serve

Kale salad in a mixing bowl with tomatoes, artichoke hearts, olives and cucumber with two wooden serving spoons resting in the bowl.

Add the olives, tomato, artichoke and cucumber and about half of the dressing and blend properly. Add extra dressing to your choice and blend once more.

Divide the salad between serving bowls. Spoon the tofu feta out of the marinade and serve on prime or tossed with salad. You’ll be able to go away the tofu cubes or be crumble it into smaller items.

I additionally added topped it with roasted chickpeas. In the event you’d love to do the identical, you should utilize this roasted chickpea recipe. You could possibly additionally add these crispy lentils.

Bowl of kale salad with chopped tomatoes, artichoke hearts, cucumber, roasted chickpeas, cubes of tofu feta and chopped olives.

Recipe FAQs


Are there any substitutes for kale on this recipe?

Whereas kale is the star ingredient on this salad, you possibly can substitute it with different nutrient-rich greens like child spinach, Swiss chard, or arugula. You could possibly additionally use a combination of greens.

In the event you’re not utilizing kale, don’t toss the greens with the dressing till proper earlier than serving to make sure they don’t get soggy.

Is Mediterranean kale salad vegan-friendly?

Sure, this salad is of course vegan with none modifications.

How lengthy can I retailer Mediterranean kale salad within the fridge?

The salad is greatest loved recent, however when you have leftovers, they’ll hold within the fridge for 2-3 days in an hermetic container.

If storing longer than 1 day, I like to recommend storing the dressing individually and tossing it simply earlier than serving.

Bowl of kale salad with feta, tomato, cucumber, olives, chickpeas and artichoke hearts.

Storing & Prep

  • The marinated tofu will be made prematurely and saved within the fridge as much as 1 week.
  • The salad dressing will be made in superior and saved within the fridge.
  • The salad will be saved in a sealed container within the fridge for 2-3 days.

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Print

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Kale salad in a bowl with tomatoes, artichoke hearts, cucumber, olives and tofu feta cubes.

Mediterranean Kale Salad


  • Writer:     Deryn Macey

  • Prep Time:     20 minutes

  • Whole Time:     20 minutes

  • Yield:     4

  • Class:     Salad

  • Delicacies:     Mediterranean

  • Eating regimen:     Vegan

Herb Marinated Tofu Feta

For the Dressing

For the Kale Salad

Directions

  1. Marinate Tofu: Press tofu dry, then minimize into ½-inch cubes and place in a sealable container.
  2. In a measuring cup or glass jar, whisk collectively lemon juice, vinegar, olive oil, miso, dietary yeast and herbs. Season with salt and pepper. 
  3. Switch tofu cubes to a container with a lid. Pour marinade over prime. Seal and shake to mix. Refrigerate for 1-2 hours earlier than utilizing, turning the container often to coat tofu. The longer this sits, the higher. Ideally make the day earlier than serving.
  4. Make Dressing: In a measuring cup or glass jar (you should utilize similar container as marinade), add oil, vinegar, maple syrup, Dijon, oregano and garlic. Season with salt and pepper, then whisk (or shake) to mix. 
  5. Therapeutic massage Kale: Place thinly sliced kale in a big bowl. Add lemon juice and 1 tsp oil. Season with salt.  Utilizing your fingers, therapeutic massage kale for a couple of minutes, till the color turns darkish inexperienced, leaves are shiny and quantity has diminished.  Set kale apart when you chop the greens.
  6. Assemble Salad: To the bowl with kale, add olives, tomatoes, artichokes and half the dressing. Toss to mix. Style and season with salt and pepper. Add extra dressing, if desired.
  7. Serve: Divide kale salad between serving bowls. Spoon feta out of marinade and serve on prime or tossed with salad. Tofu can stay in cubes or be crumbled into smaller items.

Notes

Tofu will be saved in marinade and refrigerated for 1 week. Salad will be assembled and tossed 1 day earlier than serving, if desired.

Key phrases: Mediterranean kale salad, wholesome kale salad