If you are strategically eating to support menopause symptoms and body composition, this quick Chickpea Caesar Salad with a homemade dressing is a recipe you will want to add to your weekly meal plan.
This delicious recipe is a twist on my Healthy Chicken Caesar Salad recipe, swapping out chicken and sourdough croutons for chickpeas which offer both protein and that crunch that we all love.
Highlights of this recipe
- High fibre, protein and healthy fats
- Vegetarian
- Quick and easy
- Fresh, flavourful and zesty
- Immune-boosting
- Heart-healthy
- No preservatives or additives
Ingredients you will need
For the Caesar dressing
- Greek yogurt makes the dressing creamy, takes the place of mayonnaise, and provides protein
- Fresh lemon juice
- Dijon mustard
- Worcestershire sauce for that umami taste
- Capers or brine. If you don’t have capers, apple cider vinegar will work
- Fresh garlic
- Olive or avocado oil
- Sea salt and pepper
For the salad
- Canned chickpeas, drained and rinsed
- Italian seasoning
- Garlic powder
- Lettuce
- Avocado
- Red onion (optional)
- Parmesan cheese
- Olive oil
How to make a Chickpea Caesar Salad
- Add all the dressing ingredients to a blender and whiz on high until everything is combined and creamy. Set aside or refrigerate. You will have leftover dressing so keep it cool and use it as a veggie dip, on a Chicken Caesar, or another Chickpea Caesar on another day
2. Heat a non-stick, non-toxic frying pan on low heat with a couple tablespoons of olive oil. Add in a can of drained and rinsed chickpeas and toss together with garlic powder and Italian seasoning. Stir occasionally and fry until the chickpeas get a little crispy (5 minutes)
3. While the chickpeas are frying, prep the salad. Put greens in a mixing bowl and toss with a bit of the Caesar dressing until coated. Transfer to a salad bowl or plate and top with slices of red onion, avocado, parmesan cheese, and add the chickpeas when they are crispy enough to your liking. Serve with a lemon wedge.
Quick Chickpea Caesar Salad (no mayo)
Ingredients
For the Caesar dressing
- 1 cup plain Greek yogurt
- 2 Tbsp lemon juice
- 1 Tbsp Dijon mustard
- 1 tsp Worcestershire sauce
- 1 tsp capers or brine or apple cider vinegar
- 2 garlic cloves
- 1 Tbsp olive oil
- 1/4 tsp sea salt
- 1/4 tsp black pepper
For the salad
- 2 Tbsp olive oil
- 1 cup canned chickpeas drained and rinsed
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- 1 head lettuce chopped
- 1/4 cup red onion optional
- 1/4 cup parmesan cheese freshly grated or pearls
- 1/2 avocado sliced
- lemon wedges for serving
Instructions
- Add all the dressing ingredients to a blender and whiz on high until everything is combined and creamy. Set aside or refrigerate
- Heat a non-stick, non-toxic frying pan on low heat with a couple tablespoons of olive oil. Add in a can of drained and rinsed chickpeas and toss together with garlic powder and Italian seasoning. Stir occasionally and fry until the chickpeas get a little crispy (5 minutes)
- While the chickpeas are frying, prep the salad. Put greens in a mixing bowl and toss with a bit of the Caesar dressing until coated. Transfer to a salad bowl or plate and top with slices of red onion, avocado, parmesan cheese, and add the chickpeas when they are crispy enough to your liking. Serve with a lemon wedge.
Nutrition
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