Name: Vegan Kale Caesar Salad with Tofu Croutons
Prep time: 20 min
Total time: 45 min
Ingredients: 1 (14 to 16 ounce) block extra-firm tofu, drained and cut into 3/4-inch cubes; 0.25 cup lemon juice; 0.25 cup vegan Worcestershire sauce; 1 teaspoon garlic powder; 1 teaspoon onion powder; 3 teaspoons olive oil, divided; 8 cups chopped lacinato kale; 0.25 cup nutritional yeast; 0.25 cup toasted pumpkin seeds; 0.5 cup bottled vegan Caesar dressing; 1 avocado

Vegan Kale Caesar Salad with Tofu Croutons

3.0

(2)

2 Reviews

Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad.

Carolyn Hodges, M.S., RDN

Updated on July 10, 2019

Prep Time:

20 mins

Additional Time:

25 mins

Total Time:

45 mins

Servings:

Yield:

11 cups

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Healthy Immunity Heart Healthy High Fiber High-Protein Low Sodium Low-Calorie Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

Tofu Croutons

1 (14 to 16 ounce) block extra-firm tofu, drained and cut into 3/4-inch cubes
¼ cup lemon juice
¼ cup vegan Worcestershire sauce
1 teaspoon garlic powder
1 teaspoon onion powder
3 teaspoons olive oil, divided

Salad

8 cups chopped lacinato kale
¼ cup nutritional yeast
¼ cup toasted pumpkin seeds
½ cup bottled vegan Caesar dressing
1 avocado

Directions

To 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. 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.
Heat 1 1/2 teaspoons oil in a large cast-iron skillet over medium heat until shimmering. Cook half the tofu until golden and crisp on all sides, 6 to 8 minutes; transfer to a paper-towel-lined plate to drain and cool. Repeat with the remaining oil and tofu.
To prepare salad: Toss kale and nutritional yeast in a large bowl. Divide among 4 lidded single-serving containers. Top each with 1/2 cup of the croutons and 1 tablespoon pumpkin seeds. Divide dressing among 4 small lidded containers or jars.
Seal the containers and refrigerate for up to 4 days. Toss each salad with the dressing and top with 1/4 avocado (sliced) just before serving.

To make ahead

Refrigerate for up to 4 days.

Associated Recipe

Caesar Salad with Cashew Dressing & Tofu "Croutons"

Nutrition Facts (per serving)

400	Calories
28g	Fat
20g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 400
% Daily Value *
Total Carbohydrate 20g	7%
Dietary Fiber 9g	31%
Total Sugars 2g
Protein 20g	41%
Total Fat 28g	36%
Saturated Fat 4g	22%
Cholesterol 6mg	2%
Vitamin A 3340IU	67%
Vitamin C 51mg	57%
Folate 90mcg	22%
Sodium 423mg	18%
Calcium 137mg	11%
Iron 4mg	22%
Magnesium 86mg	20%
Potassium 670mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.