Kale, Quinoa, and Tofu Salad

Fuel your body with this vibrant Kale, Quinoa, and Tofu Salad, a nutrient-dense dish that brings together a variety of superfoods for a meal that’s as satisfying as it is healthful. Perfect for those seeking a plant-based option rich in protein, healthy fats, and fiber, this salad is an excellent choice for supporting cellular health, reducing inflammation, and promoting overall wellness.

Quinoa, the base of this salad, is a complete protein, meaning it contains all nine essential amino acids, making it an excellent choice for plant-based diets. It’s also rich in fiber, magnesium, and manganese, which contribute to energy production, blood sugar regulation, and bone health. Combined with extra-firm tofu, this salad offers a powerful protein punch, essential for muscle repair and overall cellular function.

Kale, a cruciferous vegetable, is packed with vitamins A, C, and K, as well as antioxidants like quercetin and kaempferol, which help reduce inflammation and support detoxification. Kale also supports gut health through its high fiber content, which aids in digestion and feeds beneficial gut bacteria. The lemon juice in the dressing not only enhances the flavor but also boosts vitamin C content, helping with the absorption of iron from the kale and quinoa.

The creamy tahini dressing adds a rich, nutty flavor while providing healthy fats, calcium, and iron, essential for maintaining strong bones and supporting metabolic function. A touch of maple syrup balances the flavors, adding a natural sweetness without spiking blood sugar levels.

This salad is further enriched with red cabbage, red onion, pepitas, and hemp seeds, each contributing their own unique set of nutrients. Red cabbage and onion add vibrant color and are high in antioxidants and phytonutrients, which support immune health and reduce oxidative stress. Pepitas (pumpkin seeds) and hemp seeds provide additional healthy fats, protein, and minerals like zinc and magnesium, which are vital for immune function and overall well-being.

Tossed together with extra-virgin olive oil, this Kale, Quinoa, and Tofu Salad is not only delicious but also a powerhouse of nutrients. It’s gluten-free, dairy-free, and packed with ingredients that support your body’s natural detoxification processes and promote long-term wellness. Enjoy this salad as a hearty meal that nourishes your body and energizes your day.

Servings: 4

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Kale, Quinoa, and Tofu Salad

Prep time: 20 MinCook time: 40 MinTotal time: 1 Hour

Ingredients

• 1/2 cup quinoa, frozen, defrosted
• 14 oz tofu, extra-firm, drained, cut into 1/2 inch cubes (1 packaged block)
• 5 Tbs olive oil, extra-virgin
• 1 bunch kale, spines removed and leaves torn
• 1 lemon, juiced
• 3 Tbs tahini
• 1 tsp maple syrup
• 2 cups cabbage, red, shredded
• 1/4 onion, red, small, thinly sliced
• 2 Tbs pepitas, raw
• 1 Tbs hemp seeds
• salt, to taste
• black pepper, to taste

Instructions

1. Defrost quinoa.
2. Drain and cube tofu.
3. Remove spines from kale and tear leaves into bite-sized pieces.
4. Shred cabbage.
5. Slice onion.
6. Pat the tofu dry between paper towels. Feel free to season the tofu with herbs, or spices if desired. Heat 3 tablespoons olive oil in a large nonstick skillet over medium heat. Add the tofu, turning once, until well browned.
7. Place kale in a large bowl. Drizzle with 1 teaspoon of the lemon juice and massage until tender, about 2 minutes.
8. Add the remaining lemon juice, maple syrup, tahini, and the remaining 2 tablespoons of olive oil to a small bowl and whisk together. Add 2 tablespoons of water to thin.
9. Add cabbage, onion, quinoa, pepitas, and hemp seeds to the bowl of kale and drizzle with 2 tablespoons of the dressing Toss to combine.
10. Season with salt and black pepper.
11. Plate the salad and top with tofu cubes. Drizzle with remaining dressing.

The nutritional information provided on this blog is for general informational purposes only and is based on data sourced from the US Department of Agriculture database. However, nutritional values can vary significantly depending on the specific brands, ingredients, and measurements used in your preparation. We strive to provide accurate information, but we make no guarantees regarding the accuracy, completeness, or reliability of any nutritional information presented.

Please note that the recipes and nutritional information provided

are not intended to replace professional dietary advice or treatment. Always

consult with a qualified healthcare professional or nutritionist before making

any changes to your diet, especially if you have any underlying health

conditions or dietary restrictions.

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