Kale and Tofu Salad with Creamy Tahini Dressing

Why You’ll Love This Recipe

Looking for a hearty salad that actually fills you up? This Kale and Tofu Salad with Tahini Dressing brings together crispy tofu, crunchy vegetables, and a rich, creamy dressing you’ll want to drizzle on everything.

Whether you’re following a plant-based diet or simply trying to eat more whole foods, this dairy-free, high-fibre salad is ideal for meal prep, lunchboxes, or a light dinner.

✔ Vegan-friendly
✔ High in plant protein
✔ Full of fibre and healthy fats
✔ Gluten-free (check your soy sauce)
✔ Ready in less than 30 minutes

Time: 30 minutes Serves: 4

Ingredients

For the Kale and Tofu Salad:

• 400g firm tofu
• 3 cups kale, chopped
• 1 cup purple cabbage, shredded
• 1 red bell pepper, chopped
• 1 carrot, grated
• 1 tbsp olive oil

For the Creamy Tahini Dressing:

• 3 tbsp tahini
• 2 tbsp coconut milk
• 1 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tbsp soy sauce
• ½ lime, juiced
• ½ tsp chilli flakes
• 1–2 tbsp water (to loosen)

Method

1. Press the tofu: Wrap tofu in a clean cloth, place a heavy object on top, and let it press for 10–15 minutes to remove excess water (if using ready-to-eat tofu, you can skip this step).
2. Prep the vegetables: In a large bowl, combine chopped kale, shredded cabbage, grated carrot, and chopped red pepper.
   🌿 Tip: Massage the kale with a little olive oil for 1–2 minutes to reduce bitterness.
3. Make the dressing: In a small bowl, whisk all tahini dressing ingredients until smooth. Add water 1 tbsp at a time to reach your desired consistency.
4. Cook the tofu: Slice tofu into strips, season with black pepper, and pan-fry in 1 tbsp olive oil over medium-high heat for 5–6 minutes each side, until golden.
5. Assemble: Divide the salad between bowls, top with tofu strips, drizzle generously with the dressing, and finish with black pepper to serve.

Customise It Your Way

• Swap the protein: Try roasted chickpeas, grilled chicken, halloumi, or salmon.
• Add grains: Serve with quinoa, bulgur wheat, or wholemeal couscous for added energy.
• Boost the flavour: Add fresh herbs like coriander or mint, or a handful of toasted nuts or seeds.

Dietitian Tip

Tofu is a great plant-based protein source and contains calcium, iron, and all nine essential amino acids. Pairing it with vitamin C-rich veggies (like bell peppers and cabbage) helps with iron absorption—nutrition win!

How to Store

Store the dressing and salad separately in the fridge for up to 3 days. Tofu is best served fresh but can be kept in an airtight container for 2–3 days.

Enjoyed this kale and tofu salad and looking for more salad inspiration? Try my Mediterranean Meal Prep Salad.