Kale Tofu Salad with Peanut Dressing

This vibrant Kale Tofu Salad with Peanut Dressing is a nutrient-packed, flavor-forward salad that combines crunchy vegetables, protein-rich tofu, and a creamy, slightly spicy peanut dressing. It’s perfect as a hearty lunch or a light dinner and delivers a balanced mix of protein, healthy fats, and fiber.

Benefits of Each Ingredient

Tofu
A complete plant-based protein, tofu provides all essential amino acids. It’s rich in calcium, iron, and isoflavones, which support bone health, heart health, and hormone balance.

Kale
A nutrient powerhouse, kale is loaded with vitamins A, C, K, and minerals like calcium and potassium. Its antioxidants support immunity, eye health, and reduce inflammation.

Purple Cabbage
Adds crunch and color while being high in fiber and anthocyanins, antioxidants that support heart health and reduce inflammation.

Red Bell Pepper
Rich in vitamin C and carotenoids, which support skin health, immunity, and eye health.

Carrot
Provides beta-carotene, fiber, and potassium, supporting eye health, digestion, and heart function.

Coconut Oil
Supplies healthy medium-chain triglycerides (MCTs) that can provide quick energy and support metabolism.

Peanut Butter
Packed with healthy fats, protein, and vitamin E, it contributes to heart health and satiety.

Coconut Milk
Adds creaminess and provides medium-chain triglycerides (MCTs), supporting energy and metabolism.

Rice Vinegar
Adds tang and aids digestion while enhancing flavor without extra calories.

Maple Syrup or Vegan Honey
Provides natural sweetness and antioxidants. Maple syrup has minerals like manganese and zinc.

Vegan Soy Sauce
Adds umami and flavor with a touch of protein, sodium for electrolyte balance, and amino acids from fermented soy.

Lime Juice
Boosts vitamin C intake, which supports immunity, skin health, and iron absorption.

Chili Flakes
Add a spicy kick while promoting metabolism and circulation.

Water
Adjusts dressing consistency without adding calories.