Caesar Salad with Tofu Croutons

Caesar Salad with Tofu Croutons

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From: Diabetic Living Magazine

This heart healthy side salad recipe is loaded with soy. It has tofu in the dressing and croutons and uses soybean oil as well.

Ingredients 10 servings

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Original recipe yields 10 servings
Nutrition per serving may change if servings are adjusted.
  • Tofu Croutons
  • 8 ounces extra-firm tub-style tofu (fresh bean curd)
  • 1 tablespoon soybean cooking oil
  • Dressing
  • ⅔ cup firm cubed silken-style tofu (fresh bean curd)
  • 2 tablespoons lemon juice
  • 1 tablespoon water
  • 3 cloves garlic, halved
  • 1 teaspoon Dijon mustard
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • ¼ cup soybean cooking oil
  • Salad
  • 10 cups torn romaine
  • 2 cups cut-up red, yellow, and/or orange cherry and/or pear tomatoes
  • ¼ cup pitted kalamata or ripe olives, cut up
  • ¼ cup grated Parmesan cheese


  • Ready In

  1. To prepare Tofu Croutons: Use a paper towel to pat dry extra-firm tofu. Cut into ½-inch cubes. In a large skillet, heat 1 tablespoon oil over medium-high heat. Carefully add tofu to skillet. Cook tofu cubes, stirring occasionally, about 5 minutes or until tofu forms a golden crust on all sides. Drain tofu croutons well on paper towels.
  2. To prepare dressing: In a food processor or blender, combine silken-style tofu, lemon juice, the water, garlic, mustard, salt, and pepper. Cover and process or blend until smooth, scraping down side as needed. With processor or blender running, slowly add the ¼ cup oil in a steady stream. If necessary, stir in additional water to thin dressing. Set aside.
  3. To serve the salad: In a very large bowl, combine romaine, tomatoes, olives, and Tofu Croutons. Add dressing; toss gently to coat. Sprinkle with Parmesan cheese.
  • Tip: To make ahead, prepare Tofu Croutons. Let stand at room temperature for up to 2 hours. To serve warm, heat in a 300°F oven about 15 minutes.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 122 calories; 10 g fat(2 g sat); 2 g fiber; 5 g carbohydrates; 5 g protein; 81 mcg folate; 1 mg cholesterol; 2 g sugars; 3,435 IU vitamin A; 19 mg vitamin C; 71 mg calcium; 1 mg iron; 124 mg sodium; 240 mg potassium
  • Nutrition Bonus: Vitamin A (69% daily value), Vitamin C (32% dv), Folate (20% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, ½ medium-fat meat, 1½ fat

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