Hello, lovely readers! It’s Sarah here, back with another delightful recipe that combines nutrition, flavor, and convenience – the Roasted Tofu and Kale Pasta Salad. As a dietitian and a mother, I’m always on the lookout for meals that are both wholesome and quick to prepare, perfect for busy families like ours.
The Birth of a Recipe: A Memorable Picnic Day
The inspiration for this recipe came from a memorable family picnic last summer. I wanted to bring something that delicious but also nutritious and easy to pack. After some experimenting in the kitchen, the Roasted Tofu and Kale Pasta Salad was born. It was an instant fave with my family, and since then, it has become a regular snack for our picnics and outdoor adventures.
Why You’ll Love This Salad
Before we dive into the recipe, let me tell you why this salad is a must-try. If you’re a pasta lover, you’ll appreciate the perfect balance of textures and flavors in this dish. The crispy roasted tofu, crunchy red bell peppers, and nutrient-packed kale create a harmonious blend that’s both satisfying and healthy. Plus, it’s versatile – you can enjoy it hot or chilled, making it a great option for any time of the year!
Nutritional Benefits and Tips
Tofu is a nutrient-dense food that is high in protein and contains all the essential amino acids your body needs.
healthline
This Roasted Tofu and Kale Pasta Salad is not only tasty but also packed with nutrients. Each serving is approximately 350 calories, making it a balanced meal that’s low in fat and high in protein. As I’ve said earlier, this salad is versatile – feel free to substitute quinoa pasta or zucchini noodles for a low-carb option, or replace tofu with tempeh or chickpeas for a different protein source.
Chef’s Notes:
- For added flavor, consider sprinkling some nutritional yeast or grated vegan cheese on top before serving.
- This dish pairs well with a light vinaigrette or lemon dressing if you prefer more tanginess.
- Feel free to add other vegetables like cherry tomatoes or zucchini for extra color and nutrients.
Roasted Tofu and Kale Pasta Salad
Dive into a bowl of vibrant flavors with this Roasted Tofu and Kale Pasta Salad Delight! Perfectly roasted tofu, crisp red bell peppers, and nutrient-packed kale come together in a harmonious blend, making this dish a must-try for any pasta lover. Whether you prefer it hot or chilled, this salad is a versatile and healthy option that’s sure to impress. Get ready to wow your taste buds!
4
servings10
minutes15
minutes350
kcal1
hour30
minutes1
hour55
minutesKeep the screen of your device on
Ingredients
- Pasta Base
10 oz penne pasta gluten-free if preferred
9 cups water
- Tofu and Veggies
14 oz firm tofu pressed and cubed
1 medium red bell pepper diced
2 cups kale leaves shredded and stems removed
6 white mushrooms optional
- Seasonings
2 cloves garlic minced
1 tbsp vegetable oil or canola oil
1 tsp crushed red pepper flakes
¼ tsp ground black pepper
¾ tsp salt divided
1 tsp soy sauce gluten-free if needed
- Garnish
1 lime cut into wedges
- Alternative Ingredients:
Pasta: Use quinoa pasta or zucchini noodles for a low-carb option.
Tofu: Substitute with tempeh or chickpeas for a different protein source.
Soy Sauce: Replace with tamari for a gluten-free alternative.
Vegetable Oil: Olive oil or avocado oil can be used instead.
Directions
- Cooking Pasta – In a large saucepan, bring water to a boil and cook the penne pasta for about 10 minutes or follow the package instructions. Drain the pasta using a strainer and rinse under cold water to stop the cooking process.
- Preparing Ingredients – While the pasta cooks, cut the pressed tofu into ¼-inch cubes. Dice the red bell pepper and mushrooms (if using), and shred the kale leaves after removing the hard stems.
- Sautéing Tofu – Heat a large sauté pan over high heat until hot. Add vegetable oil and let it heat up for about 15-30 seconds. Add the cubed tofu and cook for about 2 minutes over medium heat, stirring occasionally with a spatula.
- Adding Vegetables – Stir in the minced garlic and crushed red pepper flakes. Add the diced red bell pepper and shredded kale along with ¼ tsp of salt. Cook until the kale is wilted.
- Combining Ingredients – Add the cooked penne pasta to the sauté pan and stir briefly to combine. Season with black pepper, soy sauce, and the remaining salt. Stir for about 1 minute until everything is well mixed.
- Serving Options – Serve immediately if you prefer a hot dish. For a cold salad option, refrigerate for about 1½ hours before serving. Garnish with lime wedges.
Equipment
- chef’s knife
- cutting board
- Sauté Pan
- measuring cups and spoons
Nutrition Facts
- Calories: 350kcal
- Carbohydrates: 45g
- Protein: 15g
- Fat: 12g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 450mg
- Potassium: 500mg
- Fiber: 5g
- Sugar: 3g
- Vitamin A: 150IU
- Vitamin C: 100mg
- Calcium: 20mg
- Iron: 25mg
A Dish for Every Occasion: Roasted Tofu and Kale Pasta Salad
Whether you’re planning a picnic, looking for a quick weekday meal, or need something special for dinner parties, this salad is a fantastic choice. It’s also great for back-to-school lunches, summer BBQs, and even as a pre-workout snack. The possibilities are endless!
I’d love to hear how this recipe fits into your family’s routine. Do you have any special memories or tips to share? Leave a comment below and let’s inspire each other to create more healthy and delicious meals.
Happy cooking, and enjoy your Roasted Tofu and Kale Pasta Salad!
