Powerhouse Kale Salad with homemade Sunflower Seed Dressing
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Powerhouse Kale Salad With Sunflower Seed Dressing

This mighty Powerhouse Kale Salad With Sunflower Seed Dressing could be a meal by itself. Every single chopped and sliced vegetable adds something special to every bite, but I must say, the seasoned tofu and sweet potatoes baked to a crispy crunch are my favorite part.

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The original recipe is from Laura Wright at www.thefirstmess.com, but I needed to make it Low FODMAP and almond-free for me, so read on to see the delicious alternative I came up with.

kale salad with sweet potatoes and seasoned tofu

I Switched Out The Following Ingredients:

  • Sunflower seeds for the sliced almonds
  • Garlic replacer by Fody for the cloves of garlic
  • Onion replacer by Fody for the onion powder
  • Green onion tops for the red onion ~ I offered sliced red onions on the side for folks to add separately.
  • I left out the chopped avocado and offered it on the side.

Best Tip For Baking Tofu:

  • Drain the tofu block and wrap it in a clean, dry cotton dish towel.
  • Setting something slightly heavy on top of the wrapped tofu helps too.
  • Wait for about 15 minutes or until the moisture has been absorbed.
  • I like to switch out the towels and wrap the tofu a second time. This trick will help eliminate any extra moisture.

We had this salad for the first time while vacationing in SunRiver, Oregon. My daughter brought it as a side dish with our barbecued burgers. The leftovers were enjoyed at lunch the next day. The first night the salad was served warm, and the next day the leftovers were served cold; both options are so yummy and satisfying I honestly can’t say if I like one more than the other.

powerhouse kale salad vegan protein rich and gluten-free

The dreamy smooth dressing is as fantastic as the salad, so you might make extra to have on hand. It’s whipped up in a blender, so it’s quick and easy. The only thing you will need to do prior is soak the nuts for one hour.

To Make This Powerhouse Kale Salad With Sunflower Seed Dressing, You Will Need These Ingredients:

  • Extra firm tofu ~ one block
  • Sweet potatoes ~ light or dark colored (I used light colored)
  • Green onion (tops only) is optional for Low FODMAP
  • Red onion ~ optional; wonderful if tolerated
  • Chopped Fresh Kale ~ leaves, not stems
  • Nutritional yeast
  • Garlic replacer or garlic powder and garlic cloves
  • Onion replacer or onion powder
  • Sweet or smoky paprika
  • Chili powder
  • Olive oil or Avocado oil
  • Arrowroot powder or cornstarch
  • Cornmeal ~ corn-free can substitute ground oats or semolina if gluten isn’t a problem. Do not use semolina for gluten-free diets.
  • Lime juice
  • Pure maple syrup
  • Sunflower seeds ~ toasted or raw. Sliced almonds can be substituted if your diet allows.
  • White wine vinegar
  • GF Tamari
  • Dijon mustard
  • Hot sauce ~ I used Cholula Hot Sauce
  • Salt & Ground pepper to taste
  • Water
  • Cubed avocado ~ optional

I used a Magic Bullet small blender for the dressing, which worked fabulously.

powerhouse kale salad with sweet potatoes and tofu

For another delicious tofu recipe, try this tasty tofu bacon. Tofu bacon is fantastic in sandwiches such as a vegan BLT and a vegan Rueben.

Powerhouse Kale Salad With Sunflower Seed Dressing

A hearty vegan kale salad with crunchy seasoned tofu and sweet potatoes topped with a flavor rich, creamy homemade sunflower seed dressing.
Prep Time30 minutes
Cook Time35 minutes
Total Time1 hour 5 minutes
Course: Appetizer, Brunch, Main Course, Salad, Side Dish
Cuisine: American
Keyword: dairy-free, gluten-free, homemade dressing, kale salad, Low FODMAP, nut-free, Peanut-free, power salads, powerhouse kale salad, protein vegan salad, salads, side dish, sunflower seed dressing
Servings: 6 Servings
Calories: 325kcal
Author: Mary Krick


  • 16 ounce Extra firm tofu ~ drained and wrapped in a towel to eliminate moisture.
  • 2 average sized sweet potatoes peeled and cubed
  • 1 bunch ~ tops only green onions for Low FODMAP; optional if replacing red onions
  • 1 small red onion if tolerated, is wonderful in the salad; it could also be served on the side as I did
  • 6-8 cups chopped kale leaves ~ lightly pack when measuring
  • 2 tsp nutritional yeast
  • 1 1/2 tsp Garlic powder or garlic replacer I used Fody Garlic Replacer
  • 1 1/2 tsp Onion powder or onion replacer I used Fody Onion Replacer
  • 1 1/2 tsp sweet or smoky paprika
  • 1 1/2 tsp chili powder
  • 3-4 tbsp olive or avocado oil I used 3 for less fat
  • 2 tbsp arrowroot or cornstarch
  • 2 tbsp cornmeal ~ corn-free can substitute ground oats or semolina if gluten isn't a problem. Do not use semolina for gluten-free diets.
  • 1 tbsp lime juice
  • 1 tsp pure maple syrup
  • Dressing:
  • 1/2 cup raw or roasted sunflower seeds that have been soaked for at least 1 hour. Sliced almonds are also good if your diet allows it.
  • 2 fresh peeled garlic cloves or 2 tsp Fody Garlic Replacer
  • 1 tbsp nutritional yeast
  • 1/4-1/3 cup water ~ depending on preferred consistency
  • 2 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 1 tbsp lime juice
  • 1 tsp Tamari ~ gluten-free soy sauce
  • 1 tsp pure maple syrup
  • 1 tsp regular or spicy Dijon mustard
  • 1 1/2 tsp hot sauce I used Cholula Original Hot Sauce
  • salt and pepper to taste


  • Preheat oven to 425 degrees F.
  • Prepare two baking sheets with parchment paper. You could use one if it is large enough to hold both the cubed potatoes and tofu. I found it was easier to use two.
  • If you haven’t removed the excess liquid from the tofu do so now.
  • In a small dish mix together 2 tsp nutritional yeast, 1 1/2 tsp garlic powder or replacer, 1 1/2 tsp onion powder or replacer, 1 1/2 tsp paprika, and 1 1/2 tsp chili powder.
  • Divide the seasoning into two small bowls, then add these two ingredients to one of the bowls, 2 tbsp arrowroot and 2 tbsp cornmeal (substitute if needed as mentioned above) You will need to remember which bowl has the extra ingredients.
  • Place cubed sweet potatoes and tofu in two separate bowls. Crumble tofu up into small pieces. I use my hands and break it up into little pieces.
  • Toss 1 tbsp of olive oil with both potato cubes and tofu pieces.
  • Sprinkle seasoning without arrowroot and cornmeal over potatoes and mix well to coat evenly.
  • Sprinkle seasoning with arrowroot and cornmeal over tofu and coat pieces well.
  • Roast both pans for 30-40 minutes tossing and flipping the potatoes and tofu several times during baking. Potatoes should be tender and slightly crunchy on the outside. Tofu can be as crispy as you like; it’s a personal preference. I like mine super crunchy.
  • While the potatoes and tofu are baking make the salad dressing.
  • In a blender like a Magic Bullet combine all of the dressing ingredients and whip up until creamy and smooth. Add small amounts of water for a thinner dressing if desired. Set aside.
  • In a large salad bowl add kale and optional onions.
  • Pour 1 tbsp olive oil, 1 tbsp lime juice, and 1 tsp pure maple syrup over the kale and mix using your hands to coat the kale leaves well.
  • Add the roasted potatoes and tofu to the kale and gently toss together. Pour salad dressing over all and mix to blend and coat salad.
  • The salad is ready to serve at a luke warm temperature and then you can enjoy leftovers the next day served cold.


Serving: 1Serving | Calories: 325kcal | Carbohydrates: 27g | Protein: 12g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 10g | Trans Fat: 0.02g | Sodium: 291mg | Potassium: 658mg | Fiber: 7g | Sugar: 6g | Vitamin A: 13029IU | Vitamin C: 68mg | Calcium: 245mg | Iron: 3mg

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