Healthy Kale Salad with Air Fried Tofu

This healthy kale salad with air fried tofu is the perfect easy and delicious meat-free lunch or dinner. The secret is the super creamy and simple avocado yoghurt dressing combined with the crispy texture of my favourite tofu nuggets made in the air fryer.

Course Light Lunch

Cuisine Australian

Prep Time 10

Cook Time 15

Total Time 25

Servings servings

Calories 246kcal

Author Sally

Cost $2.33 per serve

Equipment

Ingredients

For the tofu nuggets:

450 grams firm tofu frozen and defrosted
2 tablespoons soy sauce
1 tablespoon olive oil
1 tablespoon cornflour/cornstarch
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon smoked paprika
¼ teaspoon salt
¼ teaspoon black pepper

For the kale salad:

1 bunch kale
1 avocado divided
½ cup Greek yoghurt dairy free, lactose free or regular
Juice of 1 lemon
1 clove garlic
Salt and pepper to taste

Instructions

Prepare the tofu nuggets: Press the tofu with paper towels to remove any excess moisture. Break the tofu into small pieces and place them in a large mixing bowl. Add the soy sauce, olive oil, cornflour, garlic powder, onion powder, smoked paprika, salt, and pepper. Toss well to combine.
Place the tofu nuggets in the basket of the air fryer. Cook at 200°C (400°F) for 15 minutes, tossing 1-2 times during cooking, until the outside is golden brown and crispy.
Prepare the kale salad: While the tofu is cooking, wash the kale thoroughly. Remove the hard, woody stems and finely chop the leaves. Set the chopped kale aside in a bowl.
Cut the avocado in half. Dice or slice one half and add it to the bowl with the kale. Place the other half of the avocado in a small food processor or blender. Add the Greek yoghurt, lemon juice, garlic, and a pinch of salt and pepper. Blend until smooth and creamy. Taste and adjust the seasoning or lemon juice if necessary.
Pour the dressing over the kale and toss well to combine. Use your hands to massage the dressing into the kale leaves, ensuring they are well coated.
Serve the kale salad with the crispy tofu nuggets with extra lemon wedges on the side.

Video

Notes

Freezing the tofu: The key to the texture of the tofu in this recipe is to use a block of frozen and thawed firm tofu. Simply place a block of firm tofu either in its packaging or in a container with its liquid and freeze for 8 hours. Allow the tofu to defrost either at room temperature, in the fridge overnight or in a bowl of warm water. The process of freezing and then defrosting, changes the structure of the tofu giving it a more chicken-like texture. You can skip this step and it will still be delicious but the texture of your tofu will be different.

Nutrition