⏱ 230 min totalVegan Caesar Salad
Per 1 serving · 361 g · 18 ingredients
of a 2,000 cal day
- Protein18g14% of calories
- Carbs37g29% of calories
- Fat32g56% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Caesar Salad (361 g) has 478 calories, with 18 g of protein, 37 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (36% DV), dietary fiber (42% DV) and Vitamin A (83% DV). Keep an eye on sodium and saturated fat, which provide 48% and 23% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Dietary fiber42%
- Vitamin A83%
- Vitamin C96%
- Vitamin E23%
- Vitamin K490%
Good source of
10–19% of the daily value
- Niacin16%
- Pantothenic acid17%
- Selenium19%
Watch
20%+ of the daily value
- Sodium48%
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Chickpeas
½ tsp Garlic powder- 🥄¼ tsp Salt
¼ pinch Cayenne pepper
1 tbsp Olive oil
2 tbsp Cashews- 🥄1 tbsp Water
¼ tbsp Lemon juice
⅜ tsp Dijon mustard
½ clove Garlic
¼ tsp Apple cider vinegar
½ tbsp, drained Capers
⅛ tsp Black pepper
¹⁄₁₆ cup Cashews
½ tbsp Hemp seeds- 🥄¼ tbsp Nutritional yeast
1 cup, chopped Kale
2 cup shredded Romaine lettuce
Directions
- 1
Soak all of the cashews in a bowl of water overnight or for at least a few hours. Drain and rinse before use.
- 2
Preheat the oven to 400°F.
- 3
Drain and rinse the chickpeas. Place them in a tea towel and rub dry.
- 4
Place chickpeas onto a large rimmed baking sheet. Sprinkle with half of the garlic powder, half of the salt, and cayenne. Drizzle with one-fourth of the olive oil and toss to coat thoroughly.
- 5
Roast chickpeas for 20 minutes at 400°F, toss, then roast for another 10 to 20 minutes until lightly golden.
- 6
Add soaked cashews for dressing, water, two-thirds of the remaining olive oil, lemon juice, Dijon mustard, half of the remaining garlic powder, half of the garlic, vinegar, capers, remaining salt, and pepper into a high-speed blender, and blend until smooth. Add more water if needed and adjust seasonings to taste.
- 7
To prepare the faux parmesan cheese, add remaining soaked cashews and remaining garlic into a mini food processor and process until finely chopped. Add hulled hemp seeds, nutritional yeast, remaining olive oil, remaining garlic powder, and pulse until combined. Add salt to taste.
- 8
Remove the kale stems and finely chop the leaves. Chop the romaine into bite-sized pieces. Combine in a large bowl.
- 9
Add dressing onto kale and lettuce and toss until fully coated. Season with a pinch of salt and mix again. Top with the roasted chickpeas, faux parmesan cheese, and serve immediately.
Vitamins & minerals
Amounts for 1 serving (361 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 748 μg | 83% |
| Vitamin C | 87 mg | 96% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 588 μg | 490% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 1 mg | 69% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 1 mg | 83% |
| Folate (B9) | 286 μg | 72% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 51 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 198 mg | 20% |
| Iron | 6 mg | 76% |
| Potassium | 1,022 mg | 22% |
| Magnesium | 200 mg | 48% |
| Phosphorus | 450 mg | 64% |
| Zinc | 4 mg | 33% |
| Copper | 2 mg | 205% |
| Manganese | 2 mg | 91% |
| Selenium | 10 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 8,919 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 7 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 478 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Vegan Caesar Salad?
One serving of Vegan Caesar Salad (1 serving) has 478 calories, which works out to 132 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Vegan Caesar Salad high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Caesar Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Caesar Salad?
1106 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Caesar Salad?
4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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