This Kale Apple Salad with Curry Tahini Dressing and Crispy Tofu is not only a feast for the eyes but also a powerhouse of flavor and nutrition!
Whether you’re a seasoned kale lover, like myself or someone who’s yet to be convinced, this recipe is designed to make you fall in love with kale! 🙂
Why You’ll Love This Salad
This Kale Apple Salad is a harmonious blend of textures and tastes, offering a medley of crisp apple, juicy tomato, and tender kale, all beautifully enhanced by my favorite creamy Curry Tahini Dressing.
The addition of crispy tofu provides a satisfying crunch, making this dish a wholesome and delightful experience.
And the best part? It’s entirely vegan, gluten free, and can be made soy free!
Health Benefits & Ingredients of this Kale Apple Salad
Kale
Kale is rich in vitamins A, C, and K, as well as antioxidants that support immune health, skin integrity, and bone health. Its high fiber content promotes digestion and helps maintain a healthy gut.
Apple
Apples provide dietary fiber, particularly pectin, which aids in digestion and regulates blood sugar levels. They are also packed with antioxidants that support heart health and reduce inflammation.
Dried Cranberries
Dried cranberries are high in antioxidants and vitamin C, which bolster the immune system and protect against oxidative stress. They also support urinary tract health by preventing bacterial adhesion.
Persian Cucumber
Persian cucumbers have a high water content that helps with hydration and supports skin health. They also provide essential vitamins and minerals, including vitamins K and C, and potassium.
Cherry Tomatoes
Cherry tomatoes are rich in vitamins A and C, which support immune function and skin health, and contain lycopene, an antioxidant that may reduce the risk of chronic diseases.
Onion
Onions are packed with antioxidants, such as quercetin, which help reduce inflammation and support heart health. They also provide prebiotic fiber that promotes a healthy gut microbiome and aids digestion.
Hemp Seeds
Hemp seeds offer a complete source of plant-based protein and are rich in omega-3 and omega-6 fatty acids, which promote heart health and reduce inflammation. They also provide essential minerals like magnesium and iron.
Walnuts (or Pumpkin Seeds)
Walnuts are packed with omega-3 fatty acids and antioxidants that support brain and heart health. They also provide important minerals like magnesium and phosphorus for overall wellness.
Avocado
Avocado is high in monounsaturated fats that support heart health and enhance nutrient absorption. It also provides vitamins E, C, and K, which contribute to skin health and immune function.
Olive Oil
Olive oil is rich in monounsaturated fats and antioxidants, which help reduce inflammation and support heart health. It also aids in the digestion and absorption of nutrients.
Lemon Juice
Lemon juice is an excellent source of vitamin C, which boosts the immune system and promotes skin health. It also has antioxidant properties that help reduce oxidative stress.
Tahini
Tahini is a good source of calcium and healthy fats, which are essential for bone health and heart function. It also provides minerals like magnesium and iron.
Curry Powder
Curry powder is a blend of spices rich in antioxidants and anti-inflammatory compounds, such as curcumin from turmeric, which supports joint health and boosts the immune system. Its combination of spices also aids digestion and enhances metabolism.
How to “Massage” Kale
One of the secrets to making kale enjoyable for everyone is the massaging process.
This step is crucial as it transforms the tough texture of kale into a tender, more palatable consistency.
Here’s how you do it:
- Prepare the Kale: Start with 1 head of Lacinato or green kale. Remove the stems and chop the leaves into bite-sized pieces.
- Add Ingredients: In a large bowl, combine the chopped kale with 1 tsp olive oil, the juice of 1/2 lemon, and 1/4 tsp sea salt. For an extra creamy texture, add 1/2 avocado.
- Massage: Use your hands to gently massage the kale for about 2-3 minutes. This process helps to break down the tough fibers, making the kale more tender and infusing it with flavor from the olive oil and lemon juice.
The Crispy Curried Air-Fried Tofu
This is a protein-rich delight that adds a satisfying crunch to your Kale Apple Salad.
Marinated in a blend of aromatic spices, this tofu delivers a burst of savory flavor while remaining light and crispy thanks to the air-frying technique. 🙂 This is wholesome source of plant-based protein, making it a perfect complement to the nutrient-packed kale and vibrant fruit and veggie mix in your salad.
I personally use soy-free tofu here for either Big Mountain Foods made of fava beans or Pumfu made of pumpkin seeds, but you can use regular tofu if not soy free.
This crispy addition not only enhances the texture but also boosts the overall nutritional value of your meal.
This Kale Apple Salad with Curry Tahini Dressing and Crispy Tofu is a vibrant, nutrient-packed meal that will make even the most skeptical kale eater a fan.
With its delicious flavors and wholesome ingredients, it’s perfect for a refreshing lunch or a light dinner. Give this recipe a try and discover how delightful kale can be!
Don’t forget to share this recipe with friends and family who might need a little encouragement to try kale.
Enjoy the crunchy, creamy, and flavorful goodness of this salad!
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Kale Apple Salad with Curry Tahini & Crispy Tofu
Ingredients
- 1 head Lacinato or green kale stems removed and chopped
- 1/2 apple diced (Bareburn or Fuji apples work great)
- 1 tbsp dried cranberries
- 1 Persian cucumber diced
- 1/2 cup cherry tomatoes diced
- 1 tbsp hemp seeds
- 1/3 cup walnuts or 1/4 cup toasted pumpkin seeds
- 1/2 avocado diced
Curry Tahini Dressing
- 1 tsp tahini
- 1 tbsp water
- 1 tsp lemon juice
- 1 tsp maple syrup
- 1 tsp coconut aminos
- 1/2 tsp curry powder
- 1/4 tsp sea salt
Crispy Curried Air-Fried Tofu
- 1 1/2 cups extra firm tofu broken into cubes (soy-free tofu from Big Mountain Foods or Pumfu from Foodies)
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1 tsp curry powder
- 1 1/2 tsp arrowroot starch
- 1/4 tsp sea salt
- 2 tsp coconut aminos
- Avocado oil spray or 2 tsp avocado oil
Instructions
- Prepare the Kale:
- * Remove the stems from 1 head of Lacinato or green kale and chop the leaves into bite-sized pieces.
- * In a large bowl, combine the chopped kale with 1 tsp olive oil, the juice of 1/2 lemon, and 1/4 tsp sea salt. Add 1/2 avocado, diced.
- * Massage the kale with your hands for about 2-3 minutes until the leaves become tender and infused with flavor.
- Assemble the Salad:
- * Add 1/2 diced apple (Bareburn or Fuji), 1 tbsp dried cranberries, 1 diced Persian cucumber, 1/2 cup diced cherry tomatoes, 1 tbsp hemp seeds, and 1/3 cup chopped walnuts or 1/4 cup toasted pumpkin seeds to the massaged kale.
- * Toss gently to combine all ingredients.
- Instructions:
- Prepare the Tofu:
- * Pat the tofu cubes dry with paper towels to remove excess moisture.
- Marinate the Tofu:
- * In a bowl, combine the garlic powder, paprika, curry powder, arrowroot starch, and sea salt. Toss the tofu cubes in the mixture until evenly coated.
- * Add the coconut aminos and toss again to ensure all tofu cubes are well-marinated.
- * Let the tofu marinate for at least 10 minutes.
- Air-Fry the Tofu:
- * Preheat your air fryer to 400°F (200°C).
- * Arrange the marinated tofu cubes in a single layer in the air fryer basket. Lightly spray or drizzle with avocado oil.
- * Air-fry for 5 minutes, then toss the tofu cubes to ensure even cooking. Continue air-frying for an additional 3-5 minutes, or until the tofu is crispy and golden.
- * Add the crispy curried air-fried tofu (recipe below) on top of the salad or serve it on the side.
- For the Curry Tahini Dressing:
- Combine Ingredients:
- * In a small bowl, whisk together 1 tsp tahini, 1 tbsp water, 1 tsp lemon juice, 1 tsp maple syrup, 1 tsp coconut aminos, 1/2 tsp curry powder, and 1/4 tsp sea salt until smooth and well combined.
- Adjust Consistency and Flavor:
- * If the dressing is too thick, add a bit more water to reach your desired consistency. Taste and adjust seasoning as needed.
- Dress the Salad:
- * Drizzle the Curry Tahini Dressing over the assembled salad and toss to coat evenly.
So I was wondering? Could I aquafaber in place of oils in recipe?
just skip the oil 🙂 tahini and avocado will work well in its place