Mediterranean Kale Salad
on Jun 30, 2023, Updated Aug 13, 2024
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This vegan Mediterranean kale salad with herb marinated tofu feta and zesty vinaigrette is packed with flavour and fresh ingredients for a healthy main dish or side.
Whether you’re trying to incorporate more healthy greens like kale in to your diet or just looking for something easy yet tasty, this kale salad is a wonderful choice.
Once the tofu feta is ready, the salad is super quick to make. To make it even easier, you can use store-bought feta, in which case you’ll need just 10 minutes to make it.
This kale salad features Mediterranean-inspired ingredients like artichokes, olives, cucumber and tomato. It’s easy to make, easy to customize, packed with nutrition, and great for meal prep or a quick side salad. You can also pair it with any protein to make it a meal.
If you are trying to include more kale in your diet, you’ll might like this kale quinoa salad with lemon dressing, kale brown rice salad, chickpea kale stir-fry, quinoa power bowl recipe and kale quinoa chickpea salad too.
Ingredient Notes
For the Marinated Tofu Feta
- Tofu: Use extra-firm tofu for this recipe. I didn’t press the tofu before use but you can if you like.
- Apple Cider Vinegar: Apple cider vinegar works best here but you could substitute regular white vinegar if needed.
- Miso: White miso paste is suggested for a mild flavour though a stronger miso (red) could be used if that’s what you have.
- Nutritional Yeast: This adds the “cheesy” flavour. I wouldn’t suggest omitting.
- Olive Oil: Extra virgin olive oil works well here but you could substitute another oil if you prefer.
- Herbs: You can use 1/2 tsp dried herbs or 1 fresh sprig of each (rosemary, thyme, oregano).
For the Salad and Dressing
- Kale: Any variety of kale works.
- Kalamata Olives: Kalamata work best here but you could substitute another variety of olive. I would suggest buy pitted olives and chopping them up.
- Artichoke Hearts: I used marinated artichoke hearts but you can use plain canned ones if you prefer.
- Tomatoes: Cherry or grape tomatoes work.
- Red Wine Vinegar: You can use red or white wine vinegar here.
- Maple Syrup: You can substitute another liquid sweetener like agave syrup or honey.
- Dijon Mustard: Any Dijon or whole grain mustard works.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Additions & Variations
- Not into tofu? Use any feta or parmesan cheese you enjoy.
- Red Onion: Add thinly sliced red onion or pickled red onion.
- Roasted Red Pepper: Use store-bought or try making your own roasted peppers, it’s easy!
- Roasted Veggies: Grilled or roasted zucchini or eggplant would make a nice addition to this salad.
- Chickpeas: Add canned chickpeas or roasted chickpeas for extra protein, texture and fibre.
- Fresh Herbs: 2-3 tbsp chopped fresh 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 extra crunch.
- Pasta: Add 2-3 cups cooked pasta such as orzo, penne, bowls or another small shape to make this a Mediterranean kale pasta salad.
- Quinoa: For a quinoa kale salad, add 2 cups cooked quinoa.
- Hand-Held: Pack the salad into a fresh pita or wrap with hummus and/or tzatziki. This makes a great lunch option.
- The salad pairs well with hummus and pita, falafel, tzatziki, chickpea wraps, burgers or marinated tempeh. It would be lovely alongside this creamy vegan sun dried tomato pasta too.
Step-by-Step Instructions
Step 1: Prepare the Tofu Feta
Whisk together all of the tofu marinade ingredients then pour over the cubed tofu in a sealable container. Seal and shake to mix then place in the fridge for 1-2 hours. This can be made in advance.
Step 2: Make the Salad Dressing
Add all of the salad dressing ingredients to a container and whisk or shake to combine. I used the same measuring cup I mixed the tofu marinade in, there’s no need to wash it between uses.
If you’re not using it right away, you can store the dressing in the fridge or at room temperature until you’re ready to make the salad. Just give it another stir or shake before use.
Step 3: Massage the Kale
Wash the kale and remove the leaves from the tough stems. Chop and add to a large mixing bowl.
Add 1 tsp olive oil, the juice from half a lemon and a pinch of salt and massage the kale with your hands until it’s glossy, dark green and reduces in volume.
Step 4: Assemble and Serve
Add the olives, tomato, artichoke and cucumber and about half of the dressing and mix well. Add more dressing to your preference and mix again.
Divide the salad between serving bowls. Spoon the tofu feta out of the marinade and serve on top or tossed with salad. You can leave the tofu cubes or be crumble it into smaller pieces.
I also added topped it with roasted chickpeas. If you’d like to do the same, you can use this roasted chickpea recipe. You could also add these crispy lentils.
Recipe FAQs
Are there any substitutes for kale in this recipe?
While kale is the star ingredient in this salad, you could substitute it with other nutrient-rich greens like baby spinach, Swiss chard, or arugula. You could also use a mixture of greens.
If you’re not using kale, don’t toss the greens with the dressing until right before serving to ensure they don’t get soggy.
Yes, this salad is naturally vegan without any changes.
The salad is best enjoyed fresh, but if you have leftovers, they will keep in the refrigerator for 2-3 days in an airtight container.
If storing longer than 1 day, I recommend storing the dressing separately and tossing it just before serving.
Storing & Prep
- The marinated tofu can be made in advance and stored in the fridge up to 1 week.
- The salad dressing can be made in advanced and stored in the fridge.
- The salad can be stored in a sealed container in the fridge for 2-3 days.
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Mediterranean Kale Salad
Ingredients
Herb Marinated Tofu Feta
- 1 block extra-firm tofu tofu, 350 g
- ¼ cup lemon juice (juice from 1 lemon), 60 ml
- ¼ cup apple cider vinegar, 60 ml
- ¼ cup olive oil, 60 ml
- 2 tbsp white (mild) miso, 15 g
- 2 tbsp nutritional yeast, 22 g
- 1/2 tsp ground thyme or 1 sprig fresh
- 1/2 tsp dried rosemary or 1 sprig fresh
- 1/2 tsp dried oregano or 1 sprig fresh
- salt and pepper
For the Dressing
- 1/4 cup olive oil, 60 ml
- 3 tbsp red wine vinegar (or white wine vinegar), 45 ml
- 2 tsp maple syrup, 10 ml
- 1 tsp Dijon mustard
- ½ tsp dried oregano
- 1 garlic clove, grated
- salt and pepper
For the Kale Salad
- 8 cups packed de-stemmed and thinly sliced kale, 180 g
- ½ lemon, juiced
- ½ cup, 60 g pitted kalamata olives, chopped
- 1 cup artichoke hearts, quartered, 160 g
- 1 ½ cups grape or cherry tomatoes, halved, 195 g
- 1 ½ cups cucumber, chopped, 215 g
Instructions
- Press tofu dry, then cut into ½-inch cubes and place in a sealable container. In a measuring cup or glass jar, whisk together lemon juice, vinegar, olive oil, miso, nutritional yeast and herbs. Season with salt and pepper. Transfer tofu cubes to a container with a lid. Pour marinade over top. Seal and shake to combine. Refrigerate for 1-2 hours before using, turning the container occasionally to coat tofu. The longer this sits, the better. Ideally make the day before serving.
- In a measuring cup or glass jar (you can use same container as marinade), add oil, vinegar, maple syrup, Dijon, oregano and garlic. Season with salt and pepper, then whisk (or shake) to combine.
- Place thinly sliced kale in a large bowl. Add lemon juice and 1 tsp oil. Season with salt. Using your hands, massage kale for a few minutes, until the colour turns dark green, leaves are glossy and volume has reduced. Set kale aside while you chop the vegetables.
- To the bowl with kale, add olives, tomatoes, cucumber, artichokes and half the dressing. Toss to combine. Taste and season with salt and pepper. Add more dressing, if desired.
- Divide kale salad between serving bowls. Spoon feta out of marinade and serve on top or tossed with salad. Tofu can remain in cubes or be crumbled into smaller pieces.
This looks amazing. I want to try it this weekend but I can not find the feta in the ingredient list or the directions. Am I missing something? Thank you
The feta is the “Herb Marinated Tofu Feta” in the ingredients and in Step 1-3 and Step 7 of the instructions. Thanks!
I’ve had a can of artichoke hearts on my shelf for so long, just waiting for a good recipe to come along. Haven’t made the jump to kale yet, but I used romaine and green leaf lettuce today. I had marinated the tofu the other day and then baked it for a few different meals. This is a delicious salad!
Sounds great! Thanks for trying it!
Sooo delicious! Awesome to find a new recipe to use up some of the kale growing in my garden 🙂
Perfect! Glad you enjoyed it!
This salad is so flavorful! The feta recipe alone is already worth a try. So good! I actually also use this feta marinade on thinly sliced tofu and eat it on buttered bread, almost like a “queso fresco” situation.
This was soooo tasty! The tofu actually tastes like feta. Yummy 😋
Thanks, Haley!! I love this one too.