Chickpea Caesar Salad
Did you know that the Caesar salad originated in Tijuana, Mexico? In 1924, an Italian chef living in Tijuana (named Caesar!) was working at his restaurant on a busy Fourth of July weekend and found that he was running low on ingredients for his dishes on the menu. He improvised, throwing together some remaining items he had on hand, and created the Caesar salad that we know and love today!
Caesar salads are a classic and beloved dish known for their crisp textures and rich flavors. Traditional Caesar salads typically consist of romaine lettuce, croutons, Parmesan cheese, and Caesar dressing. For this veganized version of a Caesar salad, we’re keeping the romaine lettuce base, opting for vegan versions of the croutons and dressing, and omitting the cheese altogether. Instead, we’re adding in chickpeas and pumpkin seeds to jazz it up just a bit more!
The chickpeas and pumpkin seeds are also high in protein, so you’re getting an extra nutritional boost, as well! For even more protein and bulk, feel free to experiment by adding cooked vegan chicken to this salad. It’s very enjoyable as is, but also easy to customize, and this Chickpea Caesar Salad is sure to impress vegans and non-vegans alike!
This Chickpea Caesar Salad can be enjoyed as a light lunch, a refreshing dinner option, or a crowd-pleasing side dish at gatherings and potlucks. Once you try this veganized Caesar salad, it will be a staple in your home that you’ll want to come back to again and again!
No matter what time of year, warm spices like cinnamon and nutmeg, which are both in this smoothie, are comforting and delicious! Smoothies don’t have to be just a summer treat, and warming spices don’t have to be enjoyed in just the fall and winter.
Romaine Lettuce: Romaine lettuce is high in nutrients, including vitamins A, C, and K, and it also provides folate and fiber. Crunchy greens work best for this Chickpea Caesar Salad, and romaine lettuce is a great choice that is more nutrient-dense than most other leafy green vegetables, as well!
Chickpeas: I typically use canned chickpeas for my recipes, but you can certainly use dried chickpeas, soak them beforehand and boil until they’re tender. If you do choose to use canned, you can save the leftover liquid in the can (called aquafaba) and use it in baking recipes or various desserts. When whipped or blended, it makes a beautiful, fluffy cream that can be combined with sugar and used as a frosting, fruit dip, or addition to a smoothie bowl or parfait! The chickpeas in this recipe provide a healthy dose of plant protein, as well as fiber, iron and magnesium.
Avocado: Using avocado in this Chickpea Caesar Salad brings a welcomed texture contrast from the crunchy lettuce and croutons. The healthy fats also provide a buttery creaminess that complements the Vegan Caesar Dressing well. Avocados are full of heart-healthy monounsaturated fats, as well as plenty of vitamins and minerals–a true superfood!
Vegan Croutons: Vegan croutons can be made easily at home by chopping up or tearing a few slices of any vegan bread you have at home. Just add the pieces of bread to a large bowl, spray lightly with oil or water from a spray bottle (I use water!) and generously sprinkle on your favorite spices; I typically use onion powder, garlic powder, paprika, cumin, oregano, basil, salt and pepper! Allow them to crisp up in an oven set to 350º for about 10-15 minutes, and you have vegan croutons! Of course, you can always buy vegan croutons at the supermarket as well. Several years ago, you would be hard-pressed to find croutons in the store that were free from milk and cheese, but these days, they’re actually very easy to find! I’ve been making my own croutons for years, just because I was doing so before they were widely accessible in supermarkets. But now we have plenty of options!
Vegan Caesar Dressing: My Vegan Caesar Dressing recipe is one of my newer recipes, and I must say, it’s now become one of my favorite dressings to top salads with. As the vast majority of my recipes are, it’s oil-free, and uses simple ingredients that you probably already have at home! It takes seconds to whip up, and whenever I prepare it I typically make extra to keep in the refrigerator so I can use it on other dishes throughout the week. Because it’s oil-free and made with whole food, plant based ingredients, it’s super healthy as well, so if you’re a big condiment person (like I am!) you can pour it on a bit heavy and not feel guilty about it! If you opt for a store-bought vegan Caesar dressing, there are plenty out there, just be sure to read the ingredient label and look out for common non-vegan ingredients found in Caesar dressings such as anchovies, egg yolks, Parmesan cheese and Worcestershire sauce!
Pumpkin Seeds: Pumpkin seeds are a simple, yet very satisfying addition to this clean salad that levels it up that much more. I choose to use raw pumpkin seeds, but you can certainly purchase them roasted, or roast raw seeds at home yourself. When I do “roast” nuts and seeds at home, I simply add them to a small pan on the stove and heat them on medium low, being sure to keep an eye on them and stir often so they don’t burn. This takes less than 5 minutes typically, and I don’t use any type of oil or even salt with them, but you’re welcome to if you prefer. Depending on the nuts or seeds that I’m using, sometimes I’ll chop them, but pumpkin seeds I keep whole.
Ingredients
(makes one large salad)
2 C chopped romaine lettuce
¼ C canned chickpeas, drained and rinsed
¼ C store-bought or homemade vegan croutons
½ avocado
⅛ C of my Vegan Caesar Dressing
1 T pumpkin seeds
Instructions
1. Start by making the Vegan Caesar Dressing by following the simple instructions here. Once the dressing is prepared, store it in the refrigerator to chill while you assemble the salad.
2. Wash and chop your lettuce, then add it to a large salad bowl.
3. Open the canned chickpeas, drain and rinse them under cool water, and then add to the salad bowl with the lettuce.
4. Cut the avocado in half, slice and add to the bowl. Then add the vegan croutons and Vegan Caesar Dressing, and sprinkle with pumpkin seeds.
Stefanie is the founder of Life, Veganized, and a passionate vegan and animal advocate. She creates vegan recipes for all palates and resides in Los Angeles with her adorable puggle, Zeus.
