Vegan Caesar Salad⏱ 230 min total

Vegan Caesar Salad

Per 1 serving · 361 g · 18 ingredients

Calories
478
24%
of a 2,000 cal day
  • Protein
    18g
    14% of calories
  • Carbs
    37g
    29% of calories
  • Fat
    32g
    56% of calories
Portion
  • ✓ 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.

Per 100 g
132cal
low energy density
Protein per 100 cal
3.8g
Net carbs
26g
carbs minus fiber
Fiber
12g
4.8 g sugar

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.

Directions

Prep 200 minCook 30 min
  1. 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. 2

    Preheat the oven to 400°F.

  3. 3

    Drain and rinse the chickpeas. Place them in a tea towel and rub dry.

  4. 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. 5

    Roast chickpeas for 20 minutes at 400°F, toss, then roast for another 10 to 20 minutes until lightly golden.

  6. 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. 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. 8

    Remove the kale stems and finely chop the leaves. Chop the romaine into bite-sized pieces. Combine in a large bowl.

  9. 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

NutrientAmount% Daily Value
Vitamin A748 μg
83%
Vitamin C87 mg
96%
Vitamin D0 μg
0%
Vitamin E3 mg
23%
Vitamin K588 μg
490%
Thiamine0.4 mg
30%
Riboflavin (B2)1 mg
69%
Niacin3 mg
16%
Vitamin B61 mg
83%
Folate (B9)286 μg
72%
Vitamin B120 μg
0%
Pantothenic acid1 mg
17%
Choline51 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium198 mg
20%
Iron6 mg
76%
Potassium1,022 mg
22%
Magnesium200 mg
48%
Phosphorus450 mg
64%
Zinc4 mg
33%
Copper2 mg
205%
Manganese2 mg
91%
Selenium10 μg
19%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene36 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene8,919 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats18 g—
Phenylalanine1 g—
Polyunsaturated fats7 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch7 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 478 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 91min
    Walking (3.5 mph)
  • 57min
    Cycling (moderate)
  • 40min
    Running (6 mph)
  • 67min
    Swimming 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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