Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing

This healthy Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing recipe is the perfect all-seasons meal, and it is so simple to make. The savoury and delicious Glory Bowl Dressing is adapted from the notorious Whitewater Cooks cookbook and is a definite crowd-pleaser.

Every week, spring through to late fall, our Community Supported Agriculture (CSA) vegetable box comes, and no matter what the month is, fresh kale, beets and carrots fill the  box. We have this salad weekly, and always with the notorious Glory Bowl dressing from White Water Chefs.

How To Bake Tofu

How To Press Tofu

This step is not essential but helps to remove some excess water from the tofu creating a more firmly textured tofu that some prefer. Simply place the block of extra-firm tofu on a cutting board in-between two pieces of paper towel, or a clean dishtowel. Set a heavy object on top, such as another cutting board with a cast iron pan on top, and let press for 30 minutes.

Freezing Tofu

To save on prep time, instead of pressing your tofu, another option is to freeze your tofu prior to use which also helps to create a firmer textured tofu when cooked. Simply freeze your block of extra-firm tofu, and defrost before use – no pressing required.

Preparing the Baked Tofu

Slice tofu into 1/4 inch thick slices prior to baking. Line a baking sheet with parchment paper and arrange the sliced tofu evenly on the tray. Dress with sesame oil, soy sauce and pepper and bake at 350° Fahrenheit for 30 minutes, flipping halfway.

Tips

Using Shredded Kale

For a salad, the kale stems need to be removed (freeze stems to save for later use in smoothies). Kale can be chopped, or shredded – for shredded kale roll up the kale leaves into ‘logs’ and slice the ‘logs’ of kale into thin slices. Option to massage the kale for 30 seconds with a little salt, oil or lemon juice (or all three) to soften the kale slightly – I find this step isn’t necessarily needed with this creamy dressing which also helps to soften the kale.

Preparing The Beets and Carrot

No need to peel or cook the carrots or beets as many of the nutrients are water-soluble (disperse into water) and are held just under the skin. Simply scrub well and grate or shred. I love using my julienne peeler for long, thin shreds of carrot.

Making Perfect Quinoa

If not prepared properly, quinoa can have a bitter taste thanks to the naturally occurring saponins. To remove saponins, simply run quinoa under running water for 30 seconds in a fine-mesh sieve. Cook quinoa at a 1:2 ratio quinoa to water at a light simmer, then when the water has absorbed let the quinoa ‘steam’ for 5 minutes with the heat off and the lid on.

Meal Prep

This salad is filled with hearty vegetables that won’t go soggy. To meal prep for the week, spread the quinoa over the desired amount of containers, top with kale, shredded beet and carrot mix, and then baked tofu. Keep dressing and seeds separate, as well as any vegetables that have a high water content including cucumber and tomato if using.

Variations

Cooked Kale Quinoa Salad

For anyone not sold on kale, or if the thought of massaging your kale doesn’t appeal to you, there is the option to cook the kale beforehand. Simply remove the stems (or leave them on for more fibre!) and saute shredded kale in 1 tbsp of olive oil over medium heat for 1 to 2 minutes, or until kale has slightly wilted. Roasted sweet potato, yams, mushrooms, Brussel sprouts or onion can also be added.

Spinach Quinoa Salad

Spinach can be used in place of kale and does not need to be massaged or shredded. Spinach can be a great choice and is one of the highest sources of carotenoids lutein and zeaxanthin, two antioxidants important for eye health. For those following a plant-based diet, I generally give preference to kale over spinach due to the oxalic acid found in spinach which can reduce the absorption of calcium in our bodies (see What Foods Are High In Calcium In A Vegan Dairy-Free Diet).

Kale Quinoa Salad with Black Beans

Black beans offer protein, a slow-digesting carbohydrate source, and a great source of soluble fibre. They can be a quick and easy addition to this kale quinoa salad bowl. Simply rinse a can of (BPA-free) black beans, and add this to the finished salad. This will increase the protein by 6 grams, and the fibre by 4 grams.

Other Seasonal Options

Beets and carrots are available through the summer to late fall and are great cold-storage vegetables for the winter. Other seasonal options:

Seasonal Spring / Summer Vegetables

• sliced cucumber
• sliced tomato
• sliced peppers
• shredded red cabbage
• sliced radishes
• chopped green beans

Seasonal Fall / Winter Vegetables

• roasted parsnips
• roasted sweet potato or yam
• roasted butternut squash
• roasted Brussel sprouts
• roasted mushrooms
• sliced apple

Alternative Dressings to Tahini Based Glory Bowl Dressing

• Another one of my favourite tahini-based salad dressings is this Japanese Salad Bowl with Miso Tahini Dressing which is equally as delicious and creamy.

Notes

Make It Gluten-Free

Use gluten-free tamari or coconut aminos in place of soy sauce in the Glory Bowl Dressing and on the baked tofu.

Make It Grain-Free

If you want a grain-free salad bowl, use brown lentils as the base in place of the quinoa. Roasted sweet potato and yam can also be used as the base. Option to just have the salad, topped with tofu and dressing.

Make It Soy-Free

Instead of baked tofu, serve the kale quinoa salad with 3 tablespoons of hemp hearts per serving, along with quinoa for sufficient protein. If eggs are OK, serve with 2 boiled eggs per serving. Use coconut aminos in place of soy sauce.