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Quick Chickpea Caesar Salad (no mayo)

Chickpea Caesar Salad recipe healthy no mayo

If you are strategically eating to support menopause symptoms and body composition, this quick Chickpea Caesar Salad with a garlic dressing and crispy croutons 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 crouton crunch.

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

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.

Bowl of Caesar salad with healthy dressing and chickpeas
Chickpea Caesar Salad with dressing no mayo no croutons | Healthy salad for menopause symptoms
Prep Time 10 mins
Total Time 10 mins
Courses:
Servings: 2
Description

Eat strategically to support menopause symptoms with this quick Chickpea Caesar Salad with a mayo-free dressing and crispy croutons

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 can 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
  1. 1
    Add all the dressing ingredients to a blender and whiz on high until everything is combined and creamy. Set aside or refrigerate
  2. 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. 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.
Keywords: Caesar salad, no mayo, Caesar dressing
Read it online: https://hellomeno.ca/recipe/quick-chickpea-caesar-salad-no-mayo/
Jen Casey
Holistic Nutritionist