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American Family Children's Hospital
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Spiced Tofu Salad

This heart-healthy recipe incorporates foods that help reduce inflammation and promote heart health.

 

Serves 4

 

Ingredients

  • Spiced tofu recipe is a delicious way to bring antioxidants into your meal plans3 teaspoons paprika (amount depends on personal taste preference can increase or decrease it)
  • 3 teaspoons ground cumin
  • 1 ½ teaspoons garlic powder
  • ½ teaspoon freshly ground pepper
  • ½ teaspoon salt
  • 5 Tablespoons lemon juice, divided
  • 4 Tablespoons extra-virgin olive oil, divided
  • 1 14-ounce package extra-firm water-packed tofu, drained
  • 1 15-ounce canned chickpeas, rinsed thoroughly
  • 14 cups torn kale (from 1 large bunch) or baby kale
  • 1 medium yellow bell pepper, cut into 2-inch strips
  • 1 medium orange bell pepper, cut into 2-inch strips
  • 1 English cucumber, halved and sliced

Health Tip: Substitute canned chickpeas for fresh chickpeas – Soak fresh chickpeas overnight in water. The next morning, drain water and steam chickpeas until soft to be used in the recipe.

 

Instructions 

  1. Position rack in lower third of oven; preheat to 450°F. Coat a large baking sheet with cooking spray.
  2. Combine paprika, cumin, garlic powder, pepper and salt in a large bowl. Measure out 2 teaspoons and set aside. Add 2 tablespoons lemon juice and 1 tablespoon oil to the remaining spice mixture. Cut tofu into 3/4-inch cubes and pat dry. Add the tofu and chickpeas to the spice mixture in the large bowl and stir to combine; let stand for 10 minutes.
  3. Spread the tofu and chickpeas on the prepared baking sheet in a single layer. Roast on the lower rack, stirring once halfway through, until golden brown, about 20 minutes total.
  4. Meanwhile, return the reserved 2 teaspoons spice mixture to the large bowl and whisk in the remaining 3 tablespoons each lemon juice and oil. Add kale and, with clean hands, massage the greens until they are reduced in volume by almost half, 1 to 2 minutes. Add bell pepper and cucumber and toss to combine.
  5. Serve the salad topped with the roasted tofu and chickpeas.

 

Make Ahead Tip: Cover and refrigerate roasted tofu and chickpeas for up to 2 days.

 

Nutrition Facts

Calories 389

Fat 20 g

Saturated fat 2.5 g

Monounsaturated fat 12 g

Cholesterol 0 mg
Sodium 450 mg
Carbohydrates 45 g
Fiber 14 g
Protein 22 g

Potassium 1700 mg