This hearty pumpkin, kale, quinoa, and tofu salad with creamy, tangy tahini dressing is a filling lunch or dinner option. Store in a jar in layers to stop the wet and dry ingredients from mixing – this will keep it fresh for up to 3 days. Perfect for healthy, plant-based meal prep!
Why You’ll Love This Recipe
- Hearty mix of pumpkin, kale, quinoa, and tofu for a satisfying and filling meal.
- Creamy and tangy tahini dressing is super tasty – no boring salads around here!
- Perfect for meal prep – store in jars to keep it fresh for up to 3 days in advance. Layer it correctly with the sauce and protein on the bottom and the dry ingredients will stay crisp and fresh at the top. Plus it looks super cute to take to the office!
Ingredients
This salad is not only tasty but it is so healthy. Here are the key ingredients and why they’re so good for you (and tasty!):
- Pumpkin: Adds a hearty texture, sweet flavor, and a dose of vitamins A and C.
- Quinoa: Protein-packed for a satisfying and balanced meal, while also providing essential amino acids.
- Kale: A robust and nutritious base, rich in antioxidants and boasting a satisfying crunch when baked.
- Pine nuts: Nutty and buttery, adding a delightful crunch and healthy fats.
- Red onion: Sharp and crisp, providing a burst of flavor to the mix.
- Extra firm tofu: Crumbled for a meaty texture, delivering plant-based protein.
You’ll find detailed quantities for every ingredient in the recipe card at the bottom of this post, but here is a shopping list for your convenience:
Salad
- Pumpkin
- Quinoa
- Vegetable broth
- Kale
- Pine nuts
- Red onion
- Extra firm tofu
- Olive oil
- Salt & pepper
Dressing
- Tahini
- Lemon
- Water
- Garlic powder
- Sumac
- Ground cumin
- Salt
How to Make This Salad
For detailed instructions, check out the recipe card at the bottom of this post. For a quick overview though, here are the simple steps 🙂
Step One: Prep Ingredients
- Cube and roast pumpkin.
- Rinse quinoa, cook, and set aside.
- Wilt and bake kale for varied textures.
- Toast pine nuts.
Step Two: Make the Dressing
- Whisk tahini, lemon juice, water, garlic powder, sumac, cumin, and salt.
Step Three: Press and Crumble Tofu
- Press and crumble extra firm tofu for a meaty texture that will absorb the dressing flavors.
Step Four: Assemble Salad
- Layer in jars: dressing, tofu, pumpkin, wilted kale, quinoa, red onion, pine nuts, crispy kale.
- Seal and refrigerate for up to 3 days. Tip upside down when ready to eat!
For a complete meal experience, pair this salad with dijon roasted cauliflower, vegan cucumber sandwiches and Pineapple Ginger Cucumber Lemon Water Recipe, from my friends’ blog.
I hope you enjoy this salad – and if you’re after more hearty, flavour-packed recipes, I’ve got plenty. For something fresh, try my Celery Salad or my Cowboy Caviar. If you’re craving something a bit cozier, go for my Roast Cabbage and Peanut Salad, or Chickpea, Pumpkin & Walnut Salad. For a twist on comfort food, don’t miss my Avocado BLT Pasta Salad or Stuffed Pumpkin.
Creamy Tahini, Kale & Pumpkin Salad
Ingredients
Salad
- 2.2 lb pumpkin peeled and cut into 1¼-inch pieces; approx. 1 kg
- 2 tbsp olive oil divided; for roasting and sautéing
- ¼ tsp salt for seasoning pumpkin and kale; approx. 1.5g
- ¼ tsp black pepper or to taste
- 1 cup quinoa dry; approx. 6.3 oz / 177g
- 2 cups vegetable broth low sodium if preferred; approx. 16 oz / 473ml
- 1 bunch kale stems removed, leaves roughly chopped; approx. 8 oz / 225g
- ½ red onion thinly sliced
- ¼ cup pine nuts toasted; approx. 2½ oz / 71g
- 16 oz extra firm tofu pressed and crumbled; approx. 450g
Tahini Dressing
- ⅓ cup tahini hulled; approx. 2¾ oz / 85g
- 1 lemon juiced; approx. 2–3 tbsp / 30–45ml
- 4 tbsp water adjust as needed for consistency
- 1 tsp garlic powder
- 1 tsp sumac optional
- ½ tsp ground cumin
- ½ tsp salt approx. 2g
Instructions
Make the Salad:
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper. Place the pumpkin pieces on the tray, drizzle with 1 tablespoon olive oil, and sprinkle with a pinch of salt. Toss to coat evenly, then spread out in a single layer. Roast for 40 minutes, or until golden and tender, flipping once halfway.
- Rinse the quinoa under cold water if needed. Add quinoa and vegetable broth to a small saucepan and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes, or until the broth is absorbed. Remove from heat, fluff with a fork, and set aside to cool.
- Heat 1 tablespoon olive oil in a large skillet over medium heat. Add about ¾ of the kale and sauté for 3–5 minutes, or until wilted. Transfer to a plate.
- Spread the remaining kale on a parchment-lined baking sheet, toss with a small drizzle of olive oil and a pinch of salt, and bake at 400°F for 10–15 minutes, or until crisp. Watch closely to avoid burning.
- In a dry skillet over medium heat, toast pine nuts for 2–3 minutes, stirring frequently until golden and fragrant. Remove from heat.
Make the Dressing:
- In a small bowl, whisk together the tahini, lemon juice, water, garlic powder, sumac (if using), cumin, and salt. Adjust water to reach your desired consistency.
Assemble or Layer for Meal Prep:
- If serving immediately, toss the quinoa, sautéed kale, crumbled tofu, red onion, roasted pumpkin, and pine nuts in a large bowl. Drizzle with dressing and top with crispy kale.
- For meal prep jars, divide dressing between 4 jars first. Layer the ingredients in the following order: crumbled tofu, roasted pumpkin, sautéed kale, quinoa, red onion, pine nuts, and finally crispy kale. Seal and refrigerate for up to 3 days. To serve, invert into a bowl and toss.
sarah says
Had a great time making this, will serve it to my family again 🙂
Hong Nguyen says
Love this recipe so much. Thank you!
nichola says
So delicious!!
Tine says
i made a huge batch of this, and honestly i was actually excited to eat the leftovers