⏱ 40 min totalCreamy Kale Salad with Smoky Tempeh Croutons
Per 1 serving · 241 g · 14 ingredients
of a 2,000 cal day
- Protein21g27% of calories
- Carbs24g30% of calories
- Fat15g43% of calories
- ✓ Cholesterol free
At a glance
One serving of Creamy Kale Salad with Smoky Tempeh Croutons (241 g) has 287 calories, with 21 g of protein, 24 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (42% DV), dietary fiber (25% DV) and Vitamin A (74% DV).
High in
20%+ of the daily value
- Protein42%
- Dietary fiber25%
- Vitamin A74%
- Vitamin C181%
- Vitamin K789%
- Thiamine26%
Good source of
10–19% of the daily value
- Vitamin E17%
- Zinc16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ spray , about 1/3 second Cooking spray
2 oz Tempeh
¼ tbsp Tamari soy sauce
¼ tbsp Olive oil
¼ tsp Maple syrup
¼ tsp Hot sauce
2 cup, chopped Kale
½ tbsp Tahini
¼ tbsp Lemon juice
¼ tbsp Apple cider vinegar
¼ tsp Dijon mustard
⅛ tsp Garlic powder- 🥄1 tbsp Water
- 🥄1 tbsp Nutritional yeast
Directions
- 1
Preheat the oven to 375°F. Lightly grease a baking sheet with cooking spray.
- 2
Cut the tempeh into 1/2-inch crouton-sized pieces. In a bowl, combine the tempeh with soy sauce, olive oil, maple syrup, and hot sauce, tossing until well coated.
- 3
Spread the tempeh on the prepared baking sheet and bake for 30 minutes, flipping halfway through.
- 4
In a blender, combine tahini, lemon juice, cider vinegar, nutritional yeast, Dijon mustard, garlic powder, and water. Blend until smooth, adding more water if needed.
- 5
Place the chopped kale in a large bowl. Pour the dressing over the kale and mix thoroughly with your hands. Divide into bowls and top with the tempeh croutons.
- 6
Optionally, garnish with additional chili flakes, nutritional yeast, and pepper.
Vitamins & minerals
Amounts for 1 serving (241 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 670 μg | 74% |
| Vitamin C | 163 mg | 181% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 947 μg | 789% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 3 mg | 263% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 307 μg | 77% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 6 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 305 mg | 31% |
| Iron | 5 mg | 57% |
| Potassium | 950 mg | 20% |
| Magnesium | 120 mg | 28% |
| Phosphorus | 338 mg | 48% |
| Zinc | 2 mg | 16% |
| Copper | 2 mg | 273% |
| Manganese | 2 mg | 79% |
| Selenium | 4 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 72 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 7,946 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 287 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Creamy Kale Salad with Smoky Tempeh Croutons?
One serving of Creamy Kale Salad with Smoky Tempeh Croutons (1 serving) has 287 calories, which works out to 119 calories per 100 g. That is about 14% of a 2,000-calorie day.
Are Creamy Kale Salad with Smoky Tempeh Croutons high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Creamy Kale Salad with Smoky Tempeh Croutons keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Creamy Kale Salad with Smoky Tempeh Croutons?
388 mg per serving.
How much sugar is in Creamy Kale Salad with Smoky Tempeh Croutons?
5.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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