Healthier Caesar Salad with Tofu

A healthier, vegan take on the Caesar salad - Crispy tofu, lettuce, kale with an easy vegan Caesar dressing. Delicious and satisfying!

This makes a wonderful lunch or light dinner and a family favourite in our home.

NO ANCHOVIES

It was only a few months before I decided to go vegan that I eventually liked the traditional Caesar salad dressing with anchovies. It surprised me how much it added another depth of flavour without being too fishy. This vegan dressing of course doesn't get anchovies, but to achieve that depth of flavour in the dressing I am adding capers.

The capers have a tangy, salty, almost olive-like flavour which takes the dressing from a simply mayo dressing to another level.

NO CHEESE

To achieve the cheese flavour that is traditional added to the dressing with parmesan, I am using nutritional yeast or a vegan parmesan alternative.

NO CROUTONS

Instead of the traditional croutons I am using crispy tofu, which also increases the protein intake. It really is a win-win.

SO TO MAKE THIS YOU WILL NEED

• Tofu, I used a smoky and organic tofu

• Fresh kale

• Lettuce such as cos, baby gems or soft butter lettuce

• Corn-starch

• Garlic granules

• Sea salt & black pepper

FOR THE DRESSING

• Vegan mayonnaise

• Vegan plain yoghurt, make sure it is neutral tasting

• Capers

• Mustard

• Garlic

• Nutritional yeast or vegan parmesan alternative

• Apple cider vinegar or lemon juice

LET'S TALK KALE

Fresh kale is used in this recipe. To make digestion of the fresh kale easier the leaves are massaged for a few minutes with a bit of olive oil. This helps breaks down the tough, fibrous characteristics of the leaves. Softened kale is easier to chew.

Kale is classified as a super food and includes health benefits such as:

• a good source of plant calcium

• good for eye and bone health

• helps keep the immune system strong

• aids prevention of colds and chronic diseases

• it contains healthy fat

HOW TO MASSAGE KALE

Wash and chop the kale. Drizzle with a bit of olive oil and using clean hands massage the leaves for about 3 minutes to soften. The kale will get glossy and the volume will be reduced slightly.

ADDITIONAL ADD-INS

• avocado, cubes or slices

• fresh herbs, such as basil or parsley

• green peas

• steamed broccoli florets

• replace the tofu with crispy chickpeas

OTHER RECIPES YOU MIGHT LIKE

grilled zucchini with yoghurt

vegan caesar salad

perfect summer salad

watermelon, mint & veta salad

tomato & cannellini bean salad

HEALTHIER CAESAR SALAD WITH TOFU

A healthier, vegan take on the Caesar salad - A fresh, packed with flavour salad made with kale, lettuce and crispy tofu.

Serves: 2

Time: about 25 minutes

INGREDIENTS

FOR THE SALAD

• 2 cups fresh kale, washed and chopped

• 3 cups shredded lettuce, such as cos, baby gems or soft butter lettuce

• 2 tbsp pumpkin seeds or hemp seeds

FOR THE TOFU CROUTONS

• 1 block smoky tofu

• 1 tbsp corn starch

• 1 tsp garlic granules

• 1/4 tsp sea salt

FOR THE DRESSING

• 1 - 2 tbsp vegan mayonnaise

• 1 tbsp vegan plain yoghurt (or more mayonnaise)

• 1 tbsp capers

• 1 tsp caper brine (optional)

• 1 clove garlic, crushed or finely diced (optional)

• 1 - 2 tsp Dijon or wholegrain mustard (I love a lot of mustard)

• 1 tbsp nutritional yeast or vegan parmesan alternative

• 1 - 2 tsp apple cider vinegar or lemon juice, or to taste

INSTRUCTIONS

1. Preheat the oven to 200C.

2. Cut the tofu into cubes and using a kitchen cloth, press/ dry the tofu.

3. Mix the corn-starch, garlic granules and sea salt. Add the tofu and mix to coat all over with the corn-starch mixture.

4. Drizzle a roasting tray with a bit of oil (optional), add the tofu and bake the tofu in the oven for about 15 - 20 minutes or until golden. Flip them halfway through. Once done set aside to cool.

5. In the meantime transfer the kale to a large serving bowl and drizzle with a tiny bit of olive oil. Using you hands massage the kale for about 2 - 3 minutes. This will help break down the leave and make digestions of the leaves easier. Set aside.

6. Next make the dressing: Mix all the dressing ingredients together. Use a fork to mush the capers a bit. Taste and adjust as needed to your liking. Add more lemon juice or vinegar for acidity, mustard for heat and salt or capers for saltiness.

7. Add the lettuce to the kale, drizzle with the sauce and give a good mix.

8. Top with the crispy tofu and pumpkin or hemp seeds.

9. Serve and enjoy!

HAVE YOU MADE THIS?

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