2 October 2024

Vegetarian Caesar Salad

There’s no recipe that can’t be converted into a vegetarian one, and this Vegetarian Caesar Salad is the ultimate proof. Tofu substitutes the animal protein, while the iconic dressing features Greek yogurt to create a lighter yet creamy sauce. The rest of the ingredients stay true to the original recipe: golden croutons, crunchy romain lettuce, and Parmesan shavings.

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What makes this dish special is the fact that the raw materials are enriched with fantastic dressings. Tofu has a neutral flavor and is able to absorb the Italian seasoning, while the croutons are elevated with oregano. These features perfectly complements with the robust dressing and the cheese on top of the Vegetarian Caesar Salad. Personally, I love homemade salads, but to me, they are not synonymous with extra-light meals that leave you starving. For this reason, I always design them as complete meals by including all the essential nutrients such as carbs, protein and fats.

The Caesar Salad emerged in a a period when Italian cuisine was spreading throughout the United States. The inventor, Caesar Cardini, was the owner of a restaurant in Mexico. In 1924, during a rush the kitchen was short on ingredients and he came up with a salad using what he had on hand, including lettuce, croutons, Parmesan, garlic, lemon juice, egg and Worcestershire sauce. The original Caesar Salad didn’t include meat, but over the years, it has evolved to include chicken and other toppings.

What’s great about this Vegetarian Caesar Salad recipe is that you can prepare the components in larger quantities and have them on hand for when you’re craving the salad. The croutons and tofu can be stored in a container in the fridge, and they will maintain their crunch for several days.

Ingredients for the tofu caesar salad

Tofu: it’s important to choose firm tofu because its texture makes it easier to cut into cubes and season. Even when coated with cornstarch, silken tofu will be difficult to turn into crispy nuggets. Additionally, it’s helpful to squeeze the block of tofu between two plates or dish towels before cutting it to remove excess water.

Lettuce: I use Romaine lettuce because of its crisp texture and sturdy leaves, which are perfect for holding up under the creamy dressing without becoming soggy. This consistency adds a pleasant balance to the dish, contrasting nicely with the rich dressing, Parmesan and croutons.

Croutons: you can use store-bought croutons, but I prefer homemade ones. For this, I use multigrain bread because it offers a more complex flavor than white bread. Additionally, the whole grains are higher in fiber, vitamins, and minerals, making the croutons healthier and more nutritious. Finally, the variety of grains and seeds adds visual appeal and provide them a rustic appearance.

Parmesan: this cheese is essential in the Vegetarian Caesar Salad, both in the form of flakes and grated in the dressing. It adds a rich flavor to the sauce, complementing the tanginess of lemon juice and creaminess of yogurt. Additionally, grated Parmesan creates a creamy consistency, and its natural saltiness helps reduce the need for added salt. Finally, shavings of Parmesan on top of the salad provide a nice contrast to the crisp lettuce and croutons.

Soy sauce: it substitutes for the authentic Worcestershire sauce because it has a similar savory flavor that adds depth to the dressing. In the same way as Parmesan, soy sauce provides natural saltiness, preventing the need to add excessive salt. Additionally, it contributes to the darker color of the sauce, and when combined with Greek yogurt, it creates a smooth dressing. Finally, this ingredient replaces the traditional anchovy paste, allowing for a rich taste without using animal products.

Greek yogurt: it is a healthier substitute for mayonnaise and eggs, thanks to its creamy yet firm consistency. Using this yogurt helps reduce the fat content and calories, while still maintaining a satisfying mouthfeel. Additionally, it is high in protein and probiotics, making a nutritious dressing.

Dijon Mustard: it adds a slightly spicy flavor to the dressing of the Vegetarian Caesar Salad and acts as an emulsifying agent, helping to combine the oil and lemon juice. This combination of ingredients prevents separation, maintaining a cohesive consistency. Finally, Dijon Mustard is low in calories and while still enhancing the flavor without increasing the fat content of the sauce.

Capers: they have a unique salty and tangy flavor, with their brininess mimicking the savory notes of anchovies in the traditional dressing. Moreover, capers add a slight crunch to the creaminess, and their small size and dark color provide a nice visual contrast.

Cornstarch: it helps absorb the excess moisture from the tofu and achieve a crispy exterior. The cornstarch contributes to the Maillard reaction, which leads to browning in the tofu. Moreover, it prevents the tofu from sticking to the baking dish, making it easier to turn and cook without losing the crispy coating.

Italian seasoning: the combination of oregano, basil, thyme, rosemary, garlic and onion powder adds a robust flavor to the tofu, which pairs well with the other components of the Vegetarian Caesar Salad. The herbs release aromatic compounds that create a pleasant fragrance, enhancing the overall sensory experience.

Lemon juice: it adds a bright and tangy flavor that cut through the richness of fatty ingredients, making the dressing lighter and providing a fresh note. Additionally, lemon juice helps in emulsifying the sauce, creating a smooth and cohesive texture. Finally, the acidity helps preserve the freshness of the dressing, allowing it to stay vibrant for a longer period.

Find the complete recipe with measurements below.

How to prepare the healthy salad

Preheat the oven at 200°C. Cut the bread into cubes and put them on a lined baking pan, seasoned with olive oil, salt and oregano. Bake the croutons for about 10-15 minutes or until golden and crispy.

In a small bowl, combine the tofu with olive oil, cornstarch, salt, pepper, Italian seasoning. Bake at 200°C for about 30 minutes.

In a bowl mix all the ingredients: garlic, lemon juice, olive oil, soy sauce, Greek yogurt, Dijon mustard, Parmesan, salt, pepper, water, capers.

Assemble the salad: a layer of lettuce, some tofu and croutons on top, a sprinkle of Parmesan shavings and season with the dressing.

My tips for the Caesar Salad

You can substitute soy sauce with Worcestershire sauce.

Homemade croutons can be made in larger quantities because, when stored in a container in the fridge, they maintain their crispiness for several days if you want to eat the salad later.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!