Tofu Kale Salad
on Aug 20, 2020, Updated Dec 01, 2024
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This crispy tofu kale salad with broccoli and coconut peanut sauce is easy to make in about 30 minutes for a light and healthy plant-based meal.
About the Recipe
This salad is perfect for a fresh and healthy meatless meal that’s a good source of plant-based protein and fiber. You’ll need just a few simple ingredients and they’re easy to make in about 30 minutes.
Tofu is perfect for adding protein to healthy salads and bowls. You can also try it in this High-Protein Vegan Salad, Peanut Tofu Bowls, Crispy Rice Salad and Vegan Thai Chopped Salad. Paired with kale, broccoli, carrot and bell pepper in this recipe, you’ll be packing in plenty of nutrition!
These bowls are vegan and can be made gluten-free and nut-free. They’re also a great option for meal prep and easily customizable with different swaps and additions
Ingredients
- Tofu: Use firm or extra-firm tofu or substitute chickpeas or tempeh.
- Kale: Any variety works. You can substitute baby spinach or mixed greens.
- Bell Pepper: Any colour is suitable.
- Peanut butter: Substitute almond butter if needed.
- Light Coconut Milk: I prefer light coconut milk here as it’s not as heavy but if all you have is regular coconut milk, that’s fine too.
- Sriracha: Can be omitted or reduced if you’re sensitive to spice. Substitute sambal oelek if needed or use 1 tsp red pepper flakes.
- Rice Vinegar: Seasoned or unseasoned rice vinegar can be used.
- Maple Syrup: Substitute agave or honey.
- Garlic: You can use 1 tsp garlic powder in place of garlic cloves.
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.
Variations
- For more protein, add up to 1/2 cup edamame per bowl.
- For more carbs or just a more substantial meal, add cooked rice, quinoa or cubed and roasted sweet potato or potato.
- For more fat and a cool, creamy texture, add up to 1/2 an avocado per bowl.
- Top with peanuts, slivered almonds or cashews for crunch.
- Add pickled red onions or cabbage for flavour.
- Add thinly sliced radish for some crunch.
- For alternative sauces, try the peanut sauce from this Cold Asian Noodle Salad or this Almond Satay Sauce.
Step-by-Step Instructions
Step 1. We’re going to be using a “dry-fry” method for the tofu – no oil or cooking liquid needed.
Heat a non-stick pan over medium heat. Slice the tofu into cubes, triangles or slabs and add to the pan. Sprinkle with salt, pepper and garlic powder and dry-fry for a few minutes per side until the tofu is brown and crispy.
Step 2. Add all of the sauce ingredients to a blender or use an immersion blender in a suitable container and blend until smooth and creamy.
Adjust the consistency with a little water, if needed. It should be thick and creamy but pourable.
Step 3. Prepare the veggies for the salad. Remove the kale leaves from the steps, finely chop and massage with 1/2 tsp olive to soften. Steam the brocoli, grate the carrot, thinly slice the bell peppers and prepare the chopped green onion and cilantro for topping, if using.
Assemble the bowls by dividing everything between 4 servings and topping each with sauce.
Storing
- Assembled salad will keep in the fridge for up to 3 days.
- Store sauce separately until just before serving.
- Sauce can be made in advance and stored up to 1 week.
More Tofu Recipes
Did you try this recipe? I’d love to hear about it! Scroll down to comment section below to leave your star rating and review.
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Tofu Kale Salad
Ingredients
For The Coconut Peanut Sauce
For the Tofu Kale Salad
- 350 g package firm or extra-firm tofu
- 2 tsp garlic powder
- 1/2 tsp each salt and pepper
- 4 cups finely chopped kale
- 1/2 tsp olive oil to massage kale
- 2 red bell peppers, thinly sliced
- 3 cups chopped fresh broccoli
- 1 cup grated carrot
- 4 tbsp finely chopped scallions, optional for garnish
- 4 tbsp peanuts or cashews, optional for garnish
- finely chopped fresh cilantro, optional for garnich
Instructions
- Heat a non-stick skillet over medium heat. Cut the tofu into cubes, slabs or triangles and toss with the garlic powder, salt and pepper. Add to the pan and "dry-fry" for 5-7 minutes per side until browned and crispy.
- Bring a pot of water to a boil stovetop to prepare for steaming the broccoli. Use a steaming basket to steam the chopped broccoli for 5 minutes until bright green and tender but still crisp. If you don’t have a steaming basket, bring about 1/2 inch of water to a boil in a skillet then add the broccoli, cover and steam for 5 minutes. It’s ok to use any other method of cooking the broccoli or even leave it raw but I prefer it lightly cooked.
- Add all of the sauce ingredients to a blender or use an immersion blender in a container and blend until smooth and creamy. If needed, add water 1 tsp at a time to adjust the consistency. You may not need any water to thin, it depends on the coconut milk used. The sauce should be thick and creamy but pourable.
- Tear the kale leaves away from the thick stems then finely chop. Optional but recommended: place the kale in a large mixing bowl, add 1/2 of olive oil and massage with your hands for 1-2 minutes until softened. Alternatively, steam for 1-2 minutes to soften.
- Prepare 4 bowls or containers. Divide the tofu and veggies between each serving. Finish with the sauce and optional garnishes and serve right away.
Notes
Nutrition
Originally published on August 10, 2017.
I love your page. We’ve been living on your salads this summer. This one was delicious because I love peanut sauces. I used spinach in the salad, & just two garlic cloves in the dressing. It’s wonderful. Thanks so much.
This was so so so yummy and filling! thank you very much!!
So very glad to hear you enjoyed it!
This sounds really yummy! I will definitely have to try sometime (except that I’ll be swapping out the broccoli – not one of my faves 🙂 …)
Go for it! The great thing about it is you can use any veggies you want. 🙂 Hope you enjoy it!
This looks so healthy and delicious! I can see your peanut coconut dressing working on a lot of different dishes, especially cold noodle and salads 🙂
Totally, it’s awesome with noodles and pretty much any salad!
Without fail, I always mess up tofu dishes… especially anything that has to do with coconut milk. #failureinthekitchen Everyday I post my dinner to an insta-story, if only it looked like this and not the slop I make LOL. Great read. -Rebekah
Haha, I’m sure it can’t be that bad! Thanks for your comment and good luck in the kitchen!
This sounds delicious! I’ll have to try it out, minus the tofu. Due to a health condition I have to minimize my soy intake. I’ve been moving more towards a plant based diet so I’ve been on the hunt for recipes to try out.
You can leave the tofu out for sure and add your preferred protein source. You could even just try the sauce over your own salad creation. I hope you enjoy the recipe. 🙂
I cannot wait to try this! You’ve inspired me to try to cook tofu again. My previous attempts were less than stellar. I just subscribed too!
Thanks, Julie! Ya, give tofu another try! Hope you enjoy the recipe 🙂
This sounds amazing! I will have to give it a try. Pinned for a future dinner option 🙂
Awesome. Hope you enjoy it!
Wonderful Photography with awesome dressing. Tofu kale salad is one of the delicious & healthiest salad . Thanks for sharing It!
Thank you so much! Hope you enjoy it if you try it. 🙂