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Pan-fried Tofu and Kale Bowl

Lightly breaded and fried tofu on top of steamed kale tossed in a soy-sesame dressing is a meal you'll want to eat every day.
Prep Time 1 hour
Cook Time 15 minutes
Total Time 1 hour 15 minutes
Calories 275kcal


  • 1 large bunch kale
  • 1 14- oz. package firm or silken tofu
  • 2-3 tablespoons flour any kind (I've tried white whole wheat and quinoa, with great results)
  • garlic powder
  • salt and pepper
  • 1 tablespoon sesame oil
  • 1 large carrot julienned or shaved, optional

  • ½ tablespoon sesame oil
  • ½ tablespoon rice vinegar
  • ½ tablespoon soy sauce liquid aminos for gluten-free folk
  • drizzle of honey or maple syrup/agave to keep this vegan
  • sesame seeds for garnish


  • Press your tofu for at least 30 minutes or up to overnight. I wrap my tofu in a paper towel and place it in a strainer over the sink. I put a cutting board on top of the tofu block and use cans of vegetables as my weights.
  • Toward the end of the tofu pressing, prepare the kale. Holding the thick stem with one hand, wrap your other hand around the base of the leaves and pull all the leaves off the stalk in one movement. Rinse all the loose kale, breaking into smaller pieces if necessary, and massage until you feel it soften and get fragrant. Set aside while you prep the tofu.
  • Once the tofu is pressed, slice it into small, thin rectangles. Whisk together the flour, a few generous dashes of garlic powder, salt and pepper in a bowl, then add the tofu and toss or stir to mix until the tofu is evenly coated.
  • Put a frying pan on over medium heat and add the kale. Cover with a lid and steam for 1-2 minutes, or until a vibrant green. Remove and set aside. With the pan still over medium heat, add the sesame oil and swirl the pan to coat evenly. Add the tofu in an even layer and let fry for 1-2 minutes undisturbed to let it develop a golden crust—do NOT stir. Flip and let cook another 1-2 minutes.
  • Whisk together the sesame oil, rice vinegar, soy sauce and honey and taste using a piece of kale. Adjust seasoning to taste and toss with kale and carrot, if using. Add tofu, sprinkle with sesame seeds and eat!


I eat about 1/3-1/2 a package of tofu as a meal. If you don't eat all the tofu, save the leftovers and reheat the next day while you steam fresh kale before eating.

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