Mediterranean Kale Salad

About the Recipe

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.

The salad is tossed in a tangy red wine vinaigrette and topped with zesty homemade tofu feta so it’s super flavourful despite its simplicity.

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.

If you are trying to include more kale in your diet, you’ll might like this kale brown rice salad, chickpea kale stir-fry, quinoa power bowl recipe and kale quinoa chickpea salad too.

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.

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.

How to Make

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.

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

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.