Name: Orange Tofu Peanut Satay Superfood Salad (Vegan High-Protein)
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Cuisine: British
Ingredients: 4 tbsp (60g) runny smooth peanut butter; ½ lemon, juiced (1 tbsp); 1 tbsp tamari soy sauce; 1 tbsp extra virgin olive oil; 2 tbsp thick coconut yoghurt; Salt and pepper; 200g extra-firm tofu; 80g kale, de-stemmed; 1 tbsp extra virgin olive oil; 80g quinoa; 1 orange, peeled and sliced; 1 avocado, peeled and sliced; 2 tbsp fresh chopped herbs (e.g. mint, chive); 2 tbsp pink pickles; 2 tbsp crushed walnuts

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This Orange Tofu Peanut Satay Superfood Salad is fresh, zesty and packed with wholesome ingredients and the best peanut satay dressing. With tofu, kale and quinoa, it’s easy to make in 20 minutes.

If you love a quick summer salad then this one is for you. As part of my 30-minute vegan meal series on social media and to add to my recipe archives, I am passionate about sharing easy, quick and accessible plant-based meals that everyone can enjoy. This salad is one of those recipes that will have you coming back for more. It’s filling, vibrant and made with good-for-you ingredients and is a breeze to come together in the kitchen.

A Orange Tofu Peanut Satay Superfood Salad with two forks — A dish of Orange Tofu Peanut Satay Superfood Salad

What makes this salad so super?

You are going to love this salad, it is:

Vibrant, zesty and colourful
Drizzled with the best and easiest gut healthy peanut satay sauce
Has crispy baked golden peanut tofu
Packed with veggies and fruits
High in protein, fibre and healthy ingredients
Naturally vegan, dairy-free and gluten-free
Easily nut-free
Great to make ahead of time
Delicious for dinner, lunch or as leftovers
Is a great one for potlucks, picnics and BBQs

If you already love this sound of this wholesome meal then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.

Ingredients needed for a salad with tofu, avocado, orange and herbs — Ingredients needed for Orange Tofu Peanut Satay Superfood Salad

Golden peanut satay fried tofu cubes in a pink and grey pan — Ingredients needed for Orange Tofu Peanut Satay Superfood Salad

What ingredients do I need?

The ingredient list may seem long but it’s really simple and you can use whatever you have at home to use up, too. I have linked to my favourites in the “shop the recipe” section and also here is the Remedy Kombucha that inspired this recipe.

For the dressing:

Peanut butter: make this is smooth, creamy and slightly runny for the best texture. If making this salad nut-free, use tahini or sunflower seed butter.
Lemon: use fresh lemon or from a bottle for zing. You can also use lime.
Tamari soy sauce: this adds richness and depth of flavour to the dressing.
Extra virgin olive oil: for the most health benefits and best flavour, use a good quality extra virgin olive oil (known as EVOO) for this one. I have linked to my favourite below.
Coconut yoghurt: you may not see this in other satay sauces but it makes it really creamy, adds some great gut health benefits and adds a little tang. I use the Cocos Organic yoghurt as it’s thick and creamy.
Salt and pepper: seasoning essentials.

For the salad:

Extra-firm tofu: make sure it is extra firm so that it holds shape when baked or pan-fried with the satay sauce. You can also tempeh if you like (I have not tried this as I am allergic!) or swap for some chickpeas.
Kale: the base of all good salads! Massage the kale first with some EVOO and salt to wilt and leaves and allow for easier digestion.
Quinoa: I love using this grain as a base for meals as it’s naturally gluten-free and a source of protein. You can also use buckwheat, rice, couscous or any other wholegrain of your choosing.
Orange: for zing and freshness I love adding fruits to my savoury salads and the orange works really well. You can use other citrus fruits like blood orange, grapefruit or satsumas, too.
Avocado: for adding some healthy fats and a creamy texture to the salad.
Fresh herbs: I use a mix of mint and chive but basil, coriander and parsley would also be really delicious.
Pink pickles: I use homemade red onion pickles from this recipe here as they are great for adding a gut health boost and some colour on top of meals and salads.
Walnuts: these are for crunch on top and I love walnuts as they are great for the brain.

A salad dish of oranges, tofu, kale and avocado — Orange Tofu Peanut Satay Superfood Salad without dressing

Side of a tofu salad with orange drinks in the background — Orange Tofu Peanut Satay Superfood Salad without dressing

Is this gluten-free and nut-free?

Yes this is naturally gluten-free, just make sure that you use tamari soy sauce as opposed to regular soy sauce which contains gluten. To make this nut-free swap the peanut butter for tahini or sunflower seed butter and swap the walnuts for sunflower or pumpkin seeds.

How do I make this?

This is easy to make in a few steps:

Mix together the ingredients for the satay sauce: until smooth.
Chop the tofu and toss with some sauce: and pan fry or bake till golden and crispy.
Cook the quinoa and massage the kale: and chop up all the veggies.
Stir some dressing into the kale: to add more flavour.
Thin out the remaining dressing with water: to a pourable consistency.
Plate up with kale, quinoa and all the other components: leaving them separate or all over one another.
Top with the crispy tofu: and drizzle over the dressing.
Add on toppings like pickles and walnuts: and toss to serve.

A dish of Orange Tofu Peanut Satay Superfood Salad with some missing — Half eaten Orange Tofu Peanut Satay Superfood Salad with forks

Pouring peanut sauce over tofu salad — Half eaten Orange Tofu Peanut Satay Superfood Salad with forks

How long will this last? Can I make it for meal prep?

This one is great to meal prep as the kale lasts much longer than regular salad leaves. You can keep this in a sealed container in the fridge for 2-3 days.

Close up of peanut sauce over a Orange Tofu Peanut Satay Superfood Salad — Orange Tofu Peanut Satay Superfood Salad

What else can I make?

If you are looking for more meal prep and summery ideas, how about my: