Tofu, Polenta and Seitan Kale Salad

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Rating: 5
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Prep Time10minutes
Cook Time20minutes
Passive Time
Nutrition Facts
Tofu, Polenta and Seitan Kale Salad
Amount Per Serving
Calories 199 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Sodium 563mg 23%
Potassium 122mg 3%
Total Carbohydrates 19g 6%
Dietary Fiber 2g 8%
Sugars 2g
Protein 14g 28%
Vitamin A 50%
Vitamin C 39%
Calcium 10%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.

I try to make as many varieties of food as possible and recently had the request for a hearty salad. Sitting in my pantry was some polenta that was about to expire so there was my first ingredient. I have not done that much with seitan so I decided to try to incorporate it, along with pan-fried tofu.

The various flavors of the lemon, tamari, teriyaki, and maple syrup all complement each other and each bite is an in-mouth party for your taste buds.

Up until now, I have not attempted to make my own seitan, so for now, I would recommend Sweet Earth Seitan.


Pan-Browned Tofu


  • 14 oz. tofu firm, drained and chopped into cubes


  1. Prepare a large fry pan with cooking spray. Add tofu cubes and cook, over medium-low heat, until brown on all sides. Remove from pan and set aside.

Fried Polenta


  • 16 oz. polenta sliced into circles and then quartered
  • 1 Tbl. olive oil
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 2 Tbl. tamari or soy sauce


  1. In the same pan, heat 1 Tbl. Olive Oil and add polenta pieces. Cook over medium heat for about 3 to 5 minutes, turning often.
  2. Return tofu to pan and stir in Garlic and Onion Powders. Stir in Tamari.
  3. Remove from pan and set aside.

Saucy Seitan


  • 8 oz. seitan, plain strips, cut into small pieces
  • 2 Tbl. Teriyaki Sauce


  1. If needed, add a bit more olive oil to pan. Stir in seitan and cook, stirring continually for about 2 minutes.
  2. Stir in Teriyaki Sauce and set aside.

Wilted and Dressed Kale Leaves


  • 1 large kale stems removed and leaves torn into bite-sized pieces
  • 1 large lemon juiced
  • 1 tsp. salt
  • 2 Tbl. olive oil
  • 1 tsp. garlic crushed
  • 1 Tbl. maple syrup or agave


  1. In a medium bowl, mix together Lemon, Salt, Olive Oil and Garlic. Cover and heat in microwave about 90 seconds, or until hot but not boiling.
  2. Pour heated dressing over kale leaves and massage until wilted, about 2 minutes.
  3. Toss in Maple Syrup.
  4. Top with Tofu-Polenta mixture and Seitan pieces.

About Me

Hi, I'm Roxanne.

Thanks for stopping by and welcome to my site.

My family heritage is Italian and French so needless to say, I love preparing meals for family, friends and anyone with an appetite and the openness to try something new.

Please make yourself at home and enjoy! I look forward to your comments and suggestions, feel free to send me a note through the Contact Page.


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