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Mediterranean Chopped Tofu Salad
with marinated artichokes / feta / kale

Active: 40 Total: 40

Chop each of the Mediterranean ingredients in this salad into small pieces so that you get all of the flavors in every bite. This meal was last featured in 2019
Smarts: Kale is a polarizing ingredient in our salads. If you're hesitant about kale's tough leaves, be sure to follow instructions in the recipe to "massage" the leaves with some vinaigrette, which will make them more tender. Baby kale is another good option that comes in small leaves that don't need to be prepped before serving.



Mediterranean Chopped Tofu Salad:
  • Kale, any type - 10 oz , stems discarded, leaves chopped (sub baby kale)
  • Bell peppers, red - 1 , diced
  • Artichoke hearts, marinated (12 oz / 340 g) - 1 can , drained, rinsed, and chopped
  • Capers - 1 Tbsp , drained
  • Pistachios, shelled - 1/4 cup (look for pre-shelled)
  • Cheese, feta - 4 oz , crumbled
Oregano Tofu:
  • Tofu, extra-firm - 16 oz , 1/2" / 1.3 cm cubes (vacuum-packed preferable)
  • Salt - 1 tsp
  • Oregano, dried - 2 tsp
  • Paprika - 1/2 tsp
  • Black pepper - 1/2 tsp
  • Oil, cooking - 1 Tbsp
Lemon Herb Vinaigrette:
  • Garlic - 1 clove , chopped
  • Lemon juice - 1 Tbsp
  • Vinegar, balsamic - 2 tsp
  • Mustard, Dijon - 2 tsp
  • Honey - 2 tsp
  • Italian seasoning - 1 tsp
  • Oil, olive - 4 Tbsp


  1. Tofu - If tofu is packaged in water, press out liquid first, like in this video. Then slice into 1/2” / 1.3 cm thick cubes. (Can be done 1 day ahead)

  2. Garlic / Kale / Bell peppers / Artichokes / Capers - Prep as directed. Store separately. (Can be done up to 5 days ahead)

  3. Make vinaigrette - Whisk together garlic, lemon juice, vinegar, mustard, honey, and Italian seasoning. Add olive oil while whisking. Season with some salt and pepper. (Can be done up to 5 days ahead)

  4. Season tofu - Toss tofu with salt, oregano, paprika, and black pepper. (Can be done 1 day ahead)

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  1. Place kale in a large bowl and add 1 Tbsp / 15 ml of vinaigrette (for 4 servings; adjust if customizing). Use your hands to rub the vinaigrette into the kale leaves. (“Massaging” the kale will help to tenderize the leaves. Skip this step if using baby kale.) Set aside.

  2. Heat a wok or skillet with cooking oil over medium heat. Add tofu and cook on all sides until golden brown, 7 to 8 minutes total.

  3. Return to kale and add bell peppers, artichokes, capers, and pistachios. Crumble feta on top. (Note: You can also assemble salads with the ingredients added on top of the kale as shown in the photos.) Toss with remaining vinaigrette until dressed to your liking.

  4. Divide salad between serving bowls. Add warm tofu on top. Enjoy!



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