Mediterranean Kale Salad Recipe – Operating on Actual Meals

3 de July de 2023

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

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 aspect 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 home made 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 weight loss program or simply in search of one thing straightforward but tasty, this kale salad is an excellent alternative.

In case you are attempting to incorporate extra kale in your weight loss program, you’ll may 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 need to use store-bought feta, during 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 for those who like.
Apple Cider Vinegar: Apple cider vinegar works greatest right here however you can substitute common white vinegar if wanted.
Miso: White miso paste is usually recommended for a gentle flavour although a stronger miso (crimson) could possibly be used if that’s what you will have.
Dietary Yeast: This provides the “tacky” flavour. I wouldn’t counsel omitting.
Olive Oil: Further virgin olive oil works effectively right here however you can substitute one other oil for those who desire.
Herbs: You should utilize 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 can substitute one other number of olive. I might counsel purchase pitted olives and chopping them up.
Artichoke Hearts: I used marinated artichoke hearts however you need to use plain canned ones for those who desire.
Tomatoes: Cherry or grape tomatoes work.
Pink Wine Vinegar: You should utilize 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 complete 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 strive making your personal 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 additional 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 effectively with hummus and pita, falafel, tzatziki, chickpea wraps, burgers or marinated tempeh.

Find out 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 the entire 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 the entire 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 clean 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 together with your palms 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 effectively. Add extra dressing to your desire 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 depart 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 need to use this roasted chickpea recipe. You might 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 can substitute it with different nutrient-rich greens like child spinach, Swiss chard, or arugula. You might additionally use a mix 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 adjustments.

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

The salad is greatest loved recent, however in case you have leftovers, they may 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 may be made prematurely and saved within the fridge as much as 1 week.
The salad dressing may be made in superior and saved within the fridge.
The salad may be saved in a sealed container within the fridge for 2-3 days.

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