Heart-Healthy Kale Caesar Salad

Transform your salad game with this Heart-Healthy Kale Caesar Salad, a nutrient-packed twist on the classic favorite! This wholesome recipe swaps traditional creamy dressings for a velvety avocado-based alternative, bursting with zesty lemon, garlic, and Dijon mustard. Crispy oven-toasted whole grain croutons and roasted chickpeas add delightful crunch without unnecessary saturated fats, while massaging fresh kale ensures tender, flavor-infused leaves in every bite. Topped with a sprinkle of parmesan cheese, this guilt-free Caesar salad is not only rich in fiber and heart-healthy fats but also quick to prepare in under 30 minutes. Perfect as a stand-alone meal or a nutritious side, this dish proves healthy eating can be utterly delicious. Search no further for your next favorite kale salad recipe!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 6 cups kale
• 1 can canned chickpeas
• 1 medium avocado
• 1 large lemon
• 2 cloves garlic
• 1 tablespoon Dijon mustard
• 2 tablespoons olive oil
• 0.25 cup parmesan cheese
• 2 slices whole grain bread
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt

Directions

Step 1

Start by preparing the kale: Remove the tough stems and chop the leaves into bite-sized pieces. Place the chopped kale into a large salad bowl.

Step 2

Drain and rinse the canned chickpeas under cold water. Set them aside to dry.

Step 3

For the croutons, preheat your oven to 350°F (175°C). Cut the whole grain bread into small cubes and arrange them on a baking sheet. Drizzle with 1 tablespoon of olive oil and toss to coat evenly. Bake in the preheated oven for about 10 minutes, until golden and crispy. Remove and let cool.

Step 4

To prepare the dressing, scoop out the flesh of the avocado into a blender. Add the juice of the lemon, 2 cloves of minced garlic, 1 tablespoon of Dijon mustard, and 1 tablespoon of olive oil. Blend until smooth and creamy. You may add a little water to achieve your desired dressing consistency.

Step 5

Add the parmesan cheese, black pepper, and salt to the dressing, blending briefly to combine well. Taste and adjust seasoning if necessary.

Step 6

Add the crispy chickpeas to the kale in the salad bowl, followed by the prepared croutons.

Step 7

Pour the avocado dressing over the salad. Using your hands or salad tongs, massage the dressing into the kale until the leaves are well coated (massaging helps to soften the kale and infuse the flavors).

Step 8

Serve the salad in bowls, garnished with additional parmesan cheese if desired, and enjoy your heart-healthy kale Caesar salad!

Nutrition Facts

Serving size	(904.1g)

Amount per serving	% Daily Value*
Calories	1229.4

Total Fat 71.1g	0%
Saturated Fat 13.7g	0%
Polyunsaturated Fat 7.6g
Cholesterol 22.2mg	0%
Sodium 3180.5mg	0%
Total Carbohydrate 114.3g	0%
Dietary Fiber 38.1g	0%
Total Sugars 17.9g
Protein 41.6g	0%

Vitamin D 0IU	0%
Calcium 853.2mg	0%
Iron 9.8mg	0%
Potassium 2193.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.6%

Protein: 13.2%

Carbs: 36.2%