Caesar Salad with Cashew Dressing & Tofu "Croutons"

Caesar Salad with Cashew Dressing & Tofu "Croutons"

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From: Diabetic Living Magazine, Spring 2019

In this healthy salad recipe, blended cashews and flaxseed take the place of oil in the dressing, while seasoned tofu works as a lower-carb crouton alternative. Cashews are packed with potassium and iron, but also have more carbs than many other nuts (they have 8 grams per ounce vs. 4 grams for walnuts).

Ingredients 4 servings

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  • Dressing
  • ¼ cup raw cashews
  • 3 tablespoons water
  • 2 tablespoons lemon juice
  • 2 teaspoons flaxseed
  • 1½ teaspoons Dijon mustard
  • 1 teaspoon anchovy paste
  • 1 teaspoon Worcestershire sauce
  • ½ teaspoon garlic powder
  • ⅛ teaspoon salt
  • Tofu "Croutons"
  • 1 (14 to 16 ounce) block extra-firm tofu, drained and cut into ¾-inch cubes
  • ¼ cup lemon juice
  • ¼ cup Worcestershire sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 3 teaspoons olive oil, divided
  • Salad
  • 8 cups chopped romaine lettuce (9 oz.)
  • 1 cup thinly sliced English cucumber
  • ½ cup coarsely chopped fresh parsley
  • ¼ cup thinly sliced scallions
  • 1 ounce shaved Parmesan cheese

Preparation

  • Prep

  • Ready In

  1. To prepare dressing: Place cashews in a small bowl and add enough hot water to cover. Soak for at least 30 minutes.
  2. Drain the cashews and transfer to a blender, along with 3 Tbsp. water, 2 Tbsp. lemon juice, flaxseed, mustard, anchovy paste, 1 tsp. Worcestershire, ½ tsp. garlic powder, and salt; puree. Set aside.
  3. Meanwhile, prepare tofu "croutons": Arrange tofu on a baking sheet between layers of paper towels. Top with another pan, place a heavy can on top and let drain for 15 minutes.
  4. Whisk lemon juice, Worcestershire, garlic powder, and onion powder in a large bowl. Add the tofu and toss to coat. Let stand for 15 minutes or refrigerate for up to 2 hours. Transfer the tofu to a plate, discarding liquid.
  5. Heat 1½ tsp. oil in a large cast-iron skillet over medium heat until shimmering. Cook the tofu in two batches until golden and crisp on all sides, 6 to 8 minutes; drain.
  6. To prepare salad: Combine romaine, cucumber, parsley, and scallions in a large bowl. Add the dressing and toss to coat. Top with the tofu "croutons" and Parmesan.

Nutrition information

  • Serving size: 2 cups salad and ⅓ cup tofu "croutons"
  • Per serving: 251 calories; 16 g fat(3 g sat); 4 g fiber; 14 g carbohydrates; 16 g protein; 104 mcg folate; 7 mg cholesterol; 3 g sugars; 0 g added sugars; 5,768 IU vitamin A; 23 mg vitamin C; 191 mg calcium; 4 mg iron; 346 mg sodium; 380 mg potassium
  • Nutrition Bonus: Vitamin A (115% daily value), Vitamin C (38% dv), Folate (26% dv), Iron (22% dv)
  • Carbohydrate Servings: 1

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