This recipe just happened upon me one night. Some of you know that Ben and I like to start dinner with a salad. Every night, the salad is slightly different depending on the dressing we have prepared and the fresh veggies we have in the fridge. Some nights the salads are intentionally more exciting than others, but the night that this Caesar Salad came into creation, it did so by chance!

I just happened to have chosen crunchy romaine lettuce, carrots, celery, scallions, and most importantly, my Caesar Pickle salad dressing (which has become a new favorite dressing in our household.) Ben just happened to sprinkle on some Atlantic Dulse flakes. The combination of those ingredients was enough to make us look up at each other and acknowledge the specialness of this salad.

Since that night, I've spruced up the salad even more with some additional topping include capers and seasoned crunchy chickpeas. The crunch of the chickpeas paired with the crisp of the romaine lettuce added to the salty and savory flavors of the capers and dressings creates what we have decided is one delicious whole-food plant-based Caesar Salad!

Plus, whatever leftover crunchy chickpeas you have will make a savory and crunchy snack for those crunch-cravers out there!

Now let's take a closer look at the nutrition packed into this Ceasar Salad!

• Romaine Lettuce has gotten a weak reputation as being a less nutrient-dense leafy green, but I don't believe it should be thought of that way. One cup of romaine lettuce has more beta-carotene (Vitamin A) than one cup of spinach! It is also a good source of folate, Vitamin C, calcium, iron, and potassium. Romaine lettuce has one of the highest water contents of any food, with 95% percent water content. It is also rich in fiber, supporting gut health and intestinal microbial diversity. 
• Carrots are the true rockstars when it comes to beta-carotene AKA Vitamin A, which is a vital nutrient for eye health, skin health, respiratory health, and the immune system. Even though vitamin A is where carrots shine, they also contain good amounts of Vitamin C, Vitamin E, Vitamin K, B-vitamins, and potassium. They also contain lutein and zeaxanthin, antioxidants known to protect eye health, as well as lycopene and anthocyanins, known to support vascular health. 
• Celery is rich in Vitamin K, Vitamin A, Vitamin C, and potassium. It has become trendy for its digestive healing qualities. Celery contains a specific soluble fiber called apiuman, which has been shown to heal the digestive tract lining, support the stomach in secreting balanced levels of hydrochloric acid, and decrease stomach ulcers. Celery is also high in a compound called 3-n-butylphthalide, which has lipid-lowering effects. Celery is also supportive of liver health, as it's been shown to reduce the build-up of fat in the liver. It is also high in antioxidants and water. 
• Scallion (Onions) are a great staple in the WFPB lifestyle and shine nutritionally for a whole host of reasons. Onions have received the reputation for being a heart-healthy food because studies have shown they help reduce cholesterol, triglycerides, and inflammation, all of which help lower the risk of heart disease. These health effects may be attributed to onions' high content of quercetin and anthocyanins, potent antioxidative and anti-inflammatory compounds. Onions contain allicin, an antimicrobial compound that helps protect the body from infection. Onions are high in sulfur, a nutrient that is essential for detoxification and many other functions in the body. Finally, onions contain a high amount of specific fibers called inulin and fructooligosaccharides that serve as prebiotics and support a healthy microbiome. 
• Chickpeas are incredibly high in folate, a necessary nutrient in DNA, RNA, and protein synthesis. They are high in minerals, including copper, manganese, iron, zinc, and magnesium. Where chickpeas shine are in their protein and fiber content. The fiber in chickpeas acts as fuel for the intestinal and helps to create a healthy and diverse microbiome. 
• Dulse is a delightfully salty seaweed that is well known for its iodine content. The iodine in dulse and other seaweeds is an essential nutrient for thyroid health. Dulse is also rich in beta-carotene (Vitamin A), Vitamin B2, Vitamin C, folate, manganese, copper, zinc, iron, and potassium. It contains phytonutrients including chlorophyll and phycobiliproteins that reduce inflammation and support detoxification.
• Capers are the fruit (the berry) of a caper bush and are often pickled. While they are added to most recipes for their unique and pungent flavor, they also contain some notable health benefits! Capers are a good source of Vitamin K, copper, and iron but also contain extremely beneficial antioxidants, including quercetin (immune-boosting and anti-inflammatory), kaempferol (anti-cancer), epicatechin (cardioprotective), and proanthocyanins (free radical scavengers).
• Hemp Seeds are definitely in our top 3 healthiest seeds (behind flax and chia seeds). This has to do with the fact that they contain the ideal omega-6: omega-3 fatty acid ratio of 4:1, which promotes a balanced inflammatory response in the body. They are rich in B-vitamins, manganese, magnesium, copper, zinc, and iron. Finally, hemp seeds provide goof amounts of all nine essential amino acids.
• Garlic, like other members of the allium (onion) family, contains high levels of a compound called allicin, which has been shown to help reduce blood pressure, cholesterol, triglycerides and also has a strong antimicrobial effect. Garlic is also high in sulfur-containing compounds, which are known for their detoxifying and anti-cancer effects.
• Nutritional Yeast is a controversial food in some nutritional circles, but it is embraced in the Alter Health kitchen as long as it is unfortified, non-GMO, and free of added MSG. Unfortified nutritional yeast is naturally rich in B-vitamins and minerals, including Iron, Selenium, Zinc, and Potassium. It is best for individuals diagnosed with Crohn's Disease to avoid nutritional yeast. 
• Basil is extremely rich in many powerful antioxidants that protect against cellular oxidative damage and have been studied to possess specialized protective qualities. Lutein and zeaxanthin, both found in basil, are known to protect eye health. Caffeic acid has anti-cancer, anti-inflammatory anti-viral effects. Quercitin has strong anti-inflammatory and immune-boosting effects. And this is not even a complete list! All-in-all, basil is a wonderful anti-inflammatory, ant-microbial, and adaptogenic herb. 
• Oregano is a powerfully antimicrobial herb. It contains carvacrol and thymol, which are two antioxidants with strong anti-viral and anti-bacterial effects. Oregano has also been shown to have a potent anti-inflammatory and anti-cancer effect due to its high antioxidant content. 
• Parsley is very rich in Vitamin A, Vitamin C, and Vitamin K. It also contains antioxidants such as apigenin, which has anti-cancer effects on the body. Like many other green herbs, it's also high in lutein and zeaxanthin, supporting eye health. Parsley is unique because it has a relatively strong diuretic effect and can help reduce water retention in the body. It is also a great herb to support detoxification. 

Yield: 2

Author: Dr. Susanna Alter

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Crunchy Chickpea Caesar Salad

This Whole Food Plant-Based Caesar Salad has it all. The crunch of the chickpeas paired with the crisp of the romaine lettuce added to the salty and savory flavors of the capers and dressings creates what we have decided is one delicious plant-based Caesar Salad!

Prep time: 10 MinCook time: 50 MinTotal time: 1 Hour

Ingredients US Metric

Crunchy Chickpeas

• 1 15-oz can of chickpeas (1.5 cups of cooked chickpeas)
• 3 tsp coconut aminos
• 3 tsp miso paste (I used chickpea miso)
• 1 tsp onion powder
• 1 tsp dried parsley
• 1 tsp nutritional yeast

Salad Ingredients

• 1 head of romaine lettuce, washed, dried, and chopped into bite-sized pieces.
• 1 small carrot
• 2 celery stalks
• 2 scallions
• 1-2 Tbsp capers
• 1-2 tsp dulse flakes

Caesar Pickle Dressing

• ¼ cup of hemp seed
• ¼ cup of nutritional yeast
• 1 clove of garlic
• 2 Tbsp. chickpea miso
• 2 tsp. whole grain mustard
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/2 tap dried parsley
• 1/2 cup pickle juice
• 1/2 cup water

Instructions

Start by preparing the chickpeas

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper or a non-stick silicone sheet.
2. Strain and wash the chickpeas if from a can. Spread out on the baking sheet and pat dry with a towel to absorb any access water. Try to spread out the chickpeas as much as possible.
3. Bake the chickpeas for 30 minutes, stirring at the 10 and 20-minute marks.
4. Meanwhile, in a small bowl, mix together the coconut aminos with the miso paste until thoroughly combined.
5. In a separate medium-sized bowl, add the onion powder, parsley, and nutritional yeast and mix.
6. When the 30 minutes are up, remove the chickpeas from the oven. Add to the medium bowl with spices. Add the coconut amino and miso paste, and combine all ingredients until the chickpeas are evenly coated with wet and dry ingredients.
7. Place back on the baking seed, well-spaced-out, and bake for another 15-20 minutes, stirring at the halfway point mark. Make sure to keep your eyes on the chickpeas around 15 minutes to ensure they don't overcook and burn.

While the chickpeas are baking, prepare the salad dressing:

1. Put all of the salad dressing ingredients in a high-speed blender and blend on high until smooth.

When the chickpeas and dressing are ready, assemble the salad:

1. Place the chopped romaine in a salad bowl.
2. Using a potato peeler or mandolin, shave/slice the carrots very thinly into the bowl.
3. Add the thinly chopped celery and scallions to the bowl.
4. Add the chickpeas, capers, and dulse on top.
5. Dress with the Caesar Pickle Dressing. We usually add about 1/4 cup.
6. Enjoy! If you'd like to bulk up the meal, eat with a side of baked or steamed potatoes or avocado toast!

 

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Yours Truly,

Dr. Susanna