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{Vegan} Autumn Superfood Kale Salad

October 25, 2016 by Medha 40 Comments

Remember how I said I wasn’t giving up on salads? This is me not giving up.

{Vegan} Autumn Superfood Kale Salad | Whisk and Shout

This salad combined every autumn superfood in one bowl. So not only is it seasonal, but it’s so so good for you.


I came down with a nasty sinus infection a few weeks back, and since then, I’ve been really obsessed with making sure I get all my vitamins.

{Vegan} Autumn Superfood Kale Salad | Whisk and Shout

I’ve been chomping on apples and downing vitamin C gummies like you wouldn’t believe. This salad is packed full of nutrients to stave off cold weather bugs.

{Vegan} Autumn Superfood Kale Salad | Whisk and Shout

A little nutritional science for you, just to convince you to make this salad.

1 cup of kale has 133% of your daily Vitamin A, and 134% of your daily Vitamin C. 1 cup of cubed sweet potato has 344% (!!!!!) of your daily Vitamin A. It has so many other benefits, but that one alone should sell ya. 1 cup of cooked quinoa has 8 grams of protein and 15% of your daily iron. And just one ounce of pecans contains 10% of your daily fiber intake.

{Vegan} Autumn Superfood Kale Salad | Whisk and Shout

This healthy vegan salad combines all these superfoods for a nutrient-packed dish! Herb roasted tofu and sweet potato, kale, quinoa, and pecans add nutritional value to this salad. I promise you won’t get sick, just give it a try!

4.0 from 2 reviews
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{Vegan} Autumn Superfood Kale Salad
Author: Whisk & Shout
Recipe type: Lunch, Dinner, Salad, Side, Appetizer
Prep time:  10 mins
Cook time:  25 mins
Total time:  35 mins
Serves: 2-3 as a main, 4-6 as a side
 
This healthy vegan salad combines many superfoods for a nutrient-packed dish! Herb roasted tofu and sweet potato, kale, quinoa, and pecans add nutritional value to this salad.
Ingredients
  • 1 sweet potato, peeled and cut into 1-inch cubes
  • 2 cups shredded kale, washed thoroughly
  • 7 oz tofu (1/2 a block), cubed
  • ¼ cup dry quinoa + ½ cup water (=1/2 cup cooked)
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 2 tsp dried parsley
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp dried basil
  • ¼ tsp cumin powder
  • Pinch of salt
  • ¼ cup chopped pecans
  • Shaved parmesan for topping (optional)
Instructions
  1. Preheat oven to 350° F and line a baking tray with parchment paper.
  2. Toss cubed tofu and sweet potato with olive oil, garlic, garlic powder, dried herbs, and cumin powder.
  3. Spread tofu and sweet potato on prepared baking tray and sprinkle with a pinch of salt. Bake in preheated oven for 20-25 minutes. Set aside to slightly cool on a wire rack,
  4. Meanwhile, cook quinoa according to package instructions. Toss warm quinoa and kale in a large bowl and massage salad with hands to soften kale. Add sweet potato and tofu and toss more to combine.
  5. Top with pecans and shaved Parmesan cheese, if desired.
3.5.3208

 

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Filed Under: Appetizers, Autumn Recipes, Dinner, Events, Healthy January, Lunch, Salad, Seasonal Recipes, Special Diets, Thanksgiving, Uncategorized, Vegan, Vegetarian

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Comments

  1. Gayle @ Pumpkin 'N Spice says

    October 25, 2016 at 7:36 am

    This is such a pretty dish, Medha! Seasonal salads are my favorite, especially when the ingredients are good for you! Just what I need for lunch today!

    Reply
    • Medha says

      October 25, 2016 at 9:06 am

      Thank you!

      Reply
  2. David @ Spiced says

    October 25, 2016 at 8:48 am

    Oh man, I need this immune-boosting salad in my life! As soon as the weather turned cold, Laura and I both started battling colds. Of course, Robbie coming home from daycare with all sorts of sniffles doesn’t help one bit. But I bet this salad would help fight off that creeping crud! Love the quinoa in there. 🙂

    Reply
    • Medha says

      October 25, 2016 at 9:06 am

      Sorry you got caught in cold season- thanks!

      Reply
  3. traci | Vanilla And Bean says

    October 25, 2016 at 9:24 am

    I’m convinced Medha! This looks so good and is such a delicious way to get that needed vitamin C! I’ve not had a cold in forever.. I think it’s due in part to all the greens I stuff into green smoothies.. but I gotta say, I love the crunch and texture of a good salad more than a green smoothie! Thank you for this delicious recipe my dear!

    Reply
    • Medha says

      October 25, 2016 at 3:58 pm

      Thanks, Traci!

      Reply
  4. Amanda says

    October 25, 2016 at 4:04 pm

    I’m loving all the vitamin c in this salad! What a yummy way to stay healthy.

    Reply
    • Medha says

      October 25, 2016 at 6:29 pm

      Thank you!

      Reply
  5. Marissa says

    October 25, 2016 at 6:56 pm

    First of all, gorgeous photos, Medha! Second – I love everything about this salad. Healthy, absolutely delicious and perfect for fall!

    Reply
    • Medha says

      October 25, 2016 at 6:59 pm

      Thank you! 🙂

      Reply
  6. GiGi Eats says

    October 25, 2016 at 10:34 pm

    Sweet Potato PAIRED WITH Kale = YES PLEASE!!!!

    Reply
    • Medha says

      October 26, 2016 at 1:25 pm

      Haha thanks!

      Reply
  7. Rachelle @ Beer Girl Cooks says

    October 26, 2016 at 9:14 am

    You’ve got me so convinced that I might just make this salad tonight! It looks delicious and I’m currently fighting off some kind of bug.

    Reply
    • Medha says

      October 26, 2016 at 1:26 pm

      Do it! Hope you feel better 🙂

      Reply
  8. Nicole ~ Cooking for Keeps says

    October 26, 2016 at 10:29 am

    Healthy, beautiful and hearty! Exactly what I want in a fall salad!

    Reply
    • Medha says

      October 26, 2016 at 1:26 pm

      Thank you!

      Reply
  9. Kelly says

    October 26, 2016 at 3:59 pm

    This is the perfect salad for fall! I love all the goodies you packed in here! Looks delicious!!

    Reply
    • Medha says

      October 26, 2016 at 5:51 pm

      Thanks, Kelly!

      Reply
  10. marcie says

    October 26, 2016 at 4:07 pm

    This salad definitely looks like it would stave off any cold and flu bugs! It’s packed with nutrition and those colors are so pretty — it’s fall in a bowl!

    Reply
    • Medha says

      October 26, 2016 at 5:49 pm

      Thank you 🙂

      Reply
  11. Danielle says

    October 26, 2016 at 7:07 pm

    I totally never realized how much vitamins kale packs! I’ve been loving kale salads lately too, so this sounds perfect. Hope you’re feeling better, Medha!

    Reply
    • Medha says

      October 26, 2016 at 9:33 pm

      Thank you so much! 🙂

      Reply
  12. Karen @ The Food Charlatan says

    October 26, 2016 at 9:32 pm

    133%! Go kale! This salad looks amazing Medha! I hope you get to feeling better soon!

    Reply
    • Medha says

      October 26, 2016 at 9:33 pm

      Thank you!

      Reply
  13. Kalpana says

    October 27, 2016 at 1:30 am

    Hello Medha ! Excellent recipe you have shared with us. It looks healthy and tasty. Thanks for sharing and keep us updating with new recipes 🙂

    Reply
    • Medha says

      October 27, 2016 at 1:53 pm

      Thanks!

      Reply
  14. Manali@CookWithManali says

    October 27, 2016 at 7:13 pm

    What a beautiful salad, love it!!

    Reply
    • Medha says

      October 29, 2016 at 10:58 am

      Thank you!

      Reply
  15. mira says

    October 27, 2016 at 8:13 pm

    Love the autumn flavors here! This salad looks gorgeous!

    Reply
    • Medha says

      October 29, 2016 at 10:59 am

      Thanks, Mira! 🙂

      Reply
  16. Nadia says

    October 29, 2016 at 6:55 am

    Oh this looks so delicious! Full of nourishing ingredients and protein! Yummy 😀

    Reply
    • Medha says

      October 29, 2016 at 10:59 am

      Thank you 🙂

      Reply
  17. Becky Winkler (A Calculated Whisk) says

    October 29, 2016 at 11:17 am

    Love all these nutrient-packed superfoods. I bet they make such a yummy combo!

    Reply
    • Medha says

      October 30, 2016 at 6:50 pm

      Thanks!

      Reply
  18. Monica says

    October 30, 2016 at 7:33 am

    This is definitely a nutrient powerhouse of a salad…and all the ingredients are delicious. I can’t ask for more than that! : )

    Reply
    • Medha says

      October 30, 2016 at 6:50 pm

      Thank you 🙂

      Reply
  19. Christin@SpicySouthernKitchen says

    November 6, 2016 at 8:59 pm

    What a beautiful and healthy fall salad!

    Reply
    • Medha says

      November 6, 2016 at 11:15 pm

      Thank you!

      Reply
  20. Valencia @ Life of a Vegaholic says

    November 15, 2016 at 2:12 am

    Medha, this salad looks so bomb. Kale is one of my favorite veggies. This salad also has one of my new faves, quinoa, in it. I just love everything about this powerhouse salad. It’s s’good! Haha!

    Reply
    • Medha says

      November 15, 2016 at 8:03 pm

      Thank you so much!

      Reply

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