Heart-Healthy Kale Caesar Salad
Elevate your salad game with this Heart-Healthy Kale Caesar Salad, a modern twist on the classic favorite! Packed with nutrient-rich kale, crispy roasted chickpeas, and crunchy whole-grain croutons, this recipe is as wholesome as it is satisfying. The creamy, dairy-free avocado dressing—blended with fresh lemon juice, garlic, and Dijon mustard—adds a luxurious texture and a zesty, tangy flavor without relying on heavy ingredients. Perfect for a quick weeknight dinner or a nutritious side dish, this salad comes together in just 25 minutes and is sure to please your taste buds while supporting your heart health. Serve it fresh, garnished with shavings of Parmesan, for a deliciously guilt-free Caesar salad experience!
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Recipe Information
Ingredients
- 6 cups kale
- 1 can canned chickpeas
- 1 medium avocado
- 1 large lemon
- 2 cloves garlic
- 1 tablespoon Dijon mustard
- 2 tablespoons olive oil
- 0.25 cup parmesan cheese
- 2 slices whole grain bread
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Instructions
Start by preparing the kale: Remove the tough stems and chop the leaves into bite-sized pieces. Place the chopped kale into a large salad bowl.
Drain and rinse the canned chickpeas under cold water. Set them aside to dry.
For the croutons, preheat your oven to 350°F (175°C). Cut the whole grain bread into small cubes and arrange them on a baking sheet. Drizzle with 1 tablespoon of olive oil and toss to coat evenly. Bake in the preheated oven for about 10 minutes, until golden and crispy. Remove and let cool.
To prepare the dressing, scoop out the flesh of the avocado into a blender. Add the juice of the lemon, 2 cloves of minced garlic, 1 tablespoon of Dijon mustard, and 1 tablespoon of olive oil. Blend until smooth and creamy. You may add a little water to achieve your desired dressing consistency.
Add the parmesan cheese, black pepper, and salt to the dressing, blending briefly to combine well. Taste and adjust seasoning if necessary.
Add the crispy chickpeas to the kale in the salad bowl, followed by the prepared croutons.
Pour the avocado dressing over the salad. Using your hands or salad tongs, massage the dressing into the kale until the leaves are well coated (massaging helps to soften the kale and infuse the flavors).
Serve the salad in bowls, garnished with additional parmesan cheese if desired, and enjoy your heart-healthy kale Caesar salad!
Nutrition Facts
Calories |
1229 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.1 g | 91% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 7.6 g | ||
| Cholesterol | 22 mg | 7% | |
| Sodium | 3180 mg | 138% | |
| Total Carbohydrate | 114.3 g | 42% | |
| Dietary Fiber | 38.1 g | 136% | |
| Total Sugars | 17.9 g | ||
| Protein | 41.6 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 853 mg | 66% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2193 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
