This Mediterranean kale salad with herb marinated tofu feta and zesty vinaigrette is packed with flavour and fresh ingredients for a healthy main dish or side.

About the Recipe

This kale salad features Mediterranean-inspired ingredients like artichokes, olives, cucumber and tomato. It’s easy to make, easy to customize, packed with nutrition, and great for meal prep or a quick side salad. You can also pair it with any protein to make it a meal.

The salad is tossed in a tangy red wine vinaigrette and topped with zesty homemade tofu feta so it’s super flavourful despite its simplicity.

Whether you’re trying to incorporate more healthy greens like kale in to your diet or just looking for something easy yet tasty, this kale salad is a wonderful choice.

If you are trying to include more kale in your diet, you’ll might like this kale brown rice salad, chickpea kale stir-fry, quinoa power bowl recipe and kale quinoa chickpea salad too.

Once the tofu feta is ready, the salad is super quick to make. To make it even easier, you can use store-bought feta, in which case you’ll need just 10 minutes to make it.

Ingredient Notes

For the Marinated Tofu Feta

  • Tofu: Use extra-firm tofu for this recipe. I didn’t press the tofu before use but you can if you like.
  • Apple Cider Vinegar: Apple cider vinegar works best here but you could substitute regular white vinegar if needed.
  • Miso: White miso paste is suggested for a mild flavour though a stronger miso (red) could be used if that’s what you have.
  • Nutritional Yeast: This adds the “cheesy” flavour. I wouldn’t suggest omitting.
  • Olive Oil: Extra virgin olive oil works well here but you could substitute another oil if you prefer.
  • Herbs: You can use 1/2 tsp dried herbs or 1 fresh sprig of each (rosemary, thyme, oregano).

For the Salad and Dressing

  • Kale: Any variety of kale works.
  • Kalamata Olives: Kalamata work best here but you could substitute another variety of olive. I would suggest buy pitted olives and chopping them up.
  • Artichoke Hearts: I used marinated artichoke hearts but you can use plain canned ones if you prefer.
  • Tomatoes: Cherry or grape tomatoes work.
  • Red Wine Vinegar: You can use red or white wine vinegar here.
  • Maple Syrup: You can substitute another liquid sweetener like agave syrup or honey.
  • Dijon Mustard: Any Dijon or whole grain mustard works.

Additions & Variations

  • Not into tofu? Use any feta or parmesan cheese you enjoy.
  • Red Onion: Add thinly sliced red onion or pickled red onion.
  • Roasted Red Pepper: Use store-bought or try making your own roasted peppers, it’s easy!
  • Roasted Veggies: Grilled or roasted zucchini or eggplant would make a nice addition to this salad.
  • Chickpeas: Add canned chickpeas or roasted chickpeas for extra protein, texture and fibre.
  • Fresh Herbs: 2-3 tbsp chopped fresh herbs like basil, parsley or mint add brightness and freshness to the salad.
  • Avocado: For a creamy addition, serve with diced avocado.
  • Toasted Pine Nuts: Serve topped with toasted pine nuts for a nutty flavour and extra crunch.
  • Pasta: Add 2-3 cups cooked pasta such as orzo, penne, bowls or another small shape to make this a Mediterranean kale pasta salad.
  • Quinoa: For a quinoa kale salad, add 2 cups cooked quinoa.
  • Hand-Held: Pack the salad into a fresh pita or wrap with hummus and/or tzatziki. This makes a great lunch option.
  • The salad pairs well with hummus and pita, falafel, tzatziki, chickpea wraps, burgers or marinated tempeh.

How to Make

Step 1: Prepare the Tofu Feta

Cubes of tofu marinating in a herb, lemon and olive oil marinade in a glass bowl.

Whisk together all of the tofu marinade ingredients then pour over the cubed tofu in a sealable container. Seal and shake to mix then place in the fridge for 1-2 hours. This can be made in advance.

Step 2: Make the Salad Dressing

Vinaigrette salad dressing in a small glass measuring cup.

Add all of the salad dressing ingredients to a container and whisk or shake to combine. I used the same measuring cup I mixed the tofu marinade in, there’s no need to wash it between uses.

If you’re not using it right away, you can store the dressing in the fridge or at room temperature until you’re ready to make the salad. Just give it another stir or shake before use.

Step 3: Massage the Kale

Chopped kale massaged with oil and lemon in a large mixing bowl.

Wash the kale and remove the leaves from the tough stems. Chop and add to a large mixing bowl.

Add 1 tsp olive oil, the juice from half a lemon and a pinch of salt and massage the kale with your hands until it’s glossy, dark green and reduces in volume.

Step 4: Assemble and Serve

Kale salad in a mixing bowl with tomatoes, artichoke hearts, olives and cucumber with two wooden serving spoons resting in the bowl.

Add the olives, tomato, artichoke and cucumber and about half of the dressing and mix well. Add more dressing to your preference and mix again.

Divide the salad between serving bowls. Spoon the tofu feta out of the marinade and serve on top or tossed with salad. You can leave the tofu cubes or be crumble it into smaller pieces.

I also added topped it with roasted chickpeas. If you’d like to do the same, you can use this roasted chickpea recipe. You could also add these crispy lentils.

Bowl of kale salad with chopped tomatoes, artichoke hearts, cucumber, roasted chickpeas, cubes of tofu feta and chopped olives.

Recipe FAQs

Are there any substitutes for kale in this recipe?

While kale is the star ingredient in this salad, you could substitute it with other nutrient-rich greens like baby spinach, Swiss chard, or arugula. You could also use a mixture of greens.

If you’re not using kale, don’t toss the greens with the dressing until right before serving to ensure they don’t get soggy.

Is Mediterranean kale salad vegan-friendly?

Yes, this salad is naturally vegan without any changes.

How long can I store Mediterranean kale salad in the fridge?

The salad is best enjoyed fresh, but if you have leftovers, they will keep in the refrigerator for 2-3 days in an airtight container.

If storing longer than 1 day, I recommend storing the dressing separately and tossing it just before serving.

Bowl of kale salad with feta, tomato, cucumber, olives, chickpeas and artichoke hearts.

Storing & Prep

  • The marinated tofu can be made in advance and stored in the fridge up to 1 week.
  • The salad dressing can be made in advanced and stored in the fridge.
  • The salad can be stored in a sealed container in the fridge for 2-3 days.

Did you try this recipe?
I’d love to hear about it! Click here to leave a review and be sure to tag me @runningonrealfood if you post it on social media.


clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares iconheartheart iconheart solidheart solid icon

Kale salad in a bowl with tomatoes, artichoke hearts, cucumber, olives and tofu feta cubes.

Mediterranean Kale Salad

  • Author:
    Deryn Macey

  • Prep Time:
    20 mins

  • Total Time:
    20 minutes

  • Yield:

  • Category:

  • Cuisine:

  • Diet:


This Mediterranean kale salad with herb marinated tofu feta and zesty vinaigrette is packed with flavour and fresh ingredients for a healthy main dish or side.

Herb Marinated Tofu Feta

For the Dressing

For the Kale Salad


  1. Marinate Tofu: Press tofu dry, then cut into ½-inch cubes and place in a sealable container.
  2. In a measuring cup or glass jar, whisk together lemon juice, vinegar, olive oil, miso, nutritional yeast and herbs. Season with salt and pepper. 
  3. Transfer tofu cubes to a container with a lid. Pour marinade over top. Seal and shake to combine. Refrigerate for 1-2 hours before using, turning the container occasionally to coat tofu. The longer this sits, the better. Ideally make the day before serving.
  4. Make Dressing: In a measuring cup or glass jar (you can use same container as marinade), add oil, vinegar, maple syrup, Dijon, oregano and garlic. Season with salt and pepper, then whisk (or shake) to combine. 
  5. Massage Kale: Place thinly sliced kale in a large bowl. Add lemon juice and 1 tsp oil. Season with salt.  Using your hands, massage kale for a few minutes, until the colour turns dark green, leaves are glossy and volume has reduced.  Set kale aside while you chop the vegetables.
  6. Assemble Salad: To the bowl with kale, add olives, tomatoes, cucumber, artichokes and half the dressing. Toss to combine. Taste and season with salt and pepper. Add more dressing, if desired.
  7. Serve: Divide kale salad between serving bowls. Spoon feta out of marinade and serve on top or tossed with salad. Tofu can remain in cubes or be crumbled into smaller pieces.


Tofu can be kept in marinade and refrigerated for 1 week. Salad can be assembled and tossed 1 day before serving, if desired.

Keywords: Mediterranean kale salad, healthy kale salad