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Kale Caesar Salad 6.png

Kale Caesar Salad


  • Author: Brandi Oshea
  • Total Time: 30 minutes
  • Yield: 4 servings
  • Diet: Vegetarian, can be made vegan

Description

🥬 Get a nutrient‑packed green base with kale softened by a quick massage, making it tender and easy to eat.
🥗 The classic creamy Caesar dressing, crisp croutons, and optional protein turn this into a satisfying, heart‑healthy meal.


Ingredients

– 1 bunch Curly kale (approximately 150 g)

– 1 teaspoon Extra-virgin olive oil (approximately 5 ml)

– to taste Sea salt (approximately 1/4 teaspoon)

– 5 cups Romaine lettuce (approximately 250 g), chopped

– 1/2 cup Caesar dressing (approximately 120 ml)

– 1 cup Croutons (approximately 60 g)

– 1/4 cup Shaved Parmesan cheese (approximately 20 g) or comparable vegan cheese alternative

– 1/2 cup roasted chickpeas (approximately 70 g) for optional protein boost

– 1 medium avocado (approximately 150 g), diced for optional garnish


Instructions

1-Getting started: Getting started with this kale Caesar salad is straightforward and fun, beginning with prepping your greens for the best texture. First, wash and tear 1 bunch of curly kale into bite-size pieces, removing the stems to make it easier to eat. The kale is then massaged with 1 teaspoon of extra-virgin olive oil and a bit of sea salt until it softens, which helps it combine well with the romaine.

2-Next, chop 5 cups of romaine lettuce and set it aside. For the dressing stage, mix half of the 1/2 cup Caesar dressing with the kale and romaine for a light coating, saving the rest to add just before serving to keep things fresh. This two-stage approach ensures the flavors meld without making the salad soggy.

3-Once dressed, top your salad with 1 cup of croutons and 1/4 cup of shaved Parmesan cheese, or their vegan substitutes, for extra crunch and heartiness. If you’re adding optional items like 1/2 cup of roasted chickpeas or 1 diced medium avocado, sprinkle them on last. The whole process takes about 20 minutes for preparation and 10 minutes if roasting chickpeas, totaling around 30 minutes.

4-Detailed Steps for Best Results: To make your salad even better, prepare the dressing and croutons up to two days ahead and keep everything separate until you’re ready to eat. This tip keeps the textures crisp and the flavors bright. For those new to salads, tossing gently ensures even coating without bruising the greens.

Notes

💪 Massage the kale with oil and salt; this breaks down the tough fibers and improves digestibility.
🥖 Keep the croutons in an airtight container until ready to serve to maintain crunch.
🥑 Add avocado or chickpeas for a protein boost that makes the salad more filling as a main dish.

  • Prep Time: 20 minutes
  • Cook Time: 10 minutes (if roasting chickpeas)
  • Category: Salad
  • Method: Massage, Toss, Assemble
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup (≈ 150 g)
  • Calories: 210 kcal
  • Sugar: 3 g
  • Sodium: 350 mg
  • Fat: 12 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 7 g
  • Trans Fat: 0 g
  • Carbohydrates: 15 g
  • Fiber: 4 g
  • Protein: 8 g
  • Cholesterol: 10 mg

Keywords: kale, Caesar, salad, croutons