Creamy Vegan Kale Caesar Salad

Kale is probably the most popular and dare I say "trendy" superfood. Kale is full of a compound called Sulforaphane, which can reduce your risk of cancer and all-cause mortality by 22%. Famous Dr. Rhonda Patrick has spoken a lot about this superfood compound. The best part of this creamy Vegan Kale caesar is the magical powers of propper science-backed food combinations.

This creamy copy-cat vegan Caesar dressing contains mustard seed powder. Mustard seed contains a compound called  Exogenous Myrosinase, which is shown in studies when paired with cruciferous vegetables, is shown in studies to increase the bio-availability of sulforaphane by four times! That’s magic! Or science - you choose…

You Can find more info from Rhonda Patrick about sulforaphane here.

In addition to the high levels of the anti-aging compound sulforaphane, this dressing also contains raw crushed garlic which contains the active therapeutic compound, allicin, which is released when garlic is crushed or chopped! This compound is anti-bacterial, and anti-viral. It is also rich in antioxidants that may help prevent certain cancers, Alzheimer’s Disease, and Dementia.

For this recipe, you can use either tuscan or curly kale. Tuscan is a deeper green with a bumpy surface, where curly kale is lighter in texture and usually a bit chewier! While both are delicious and deliver great health benefits I am a fan of tuscan family- maybe it is the Italian side in me. Tuscan kale actually derives from Tuscany Italy, which is where it got its name.

I Prefer Tuscan kale for its texture and crunch, and it also is a powerhouse superfood. Tuscan kale has been reported to contain almost five times the amount of beta-carotene found in curly kale. All common kale varieties are also known for being rich in vitamin K, but research suggests that tuscan kale is the ultimate winner, providing significantly more vitamin K than curly kale. - But if you choose Curly Kale, as it still delivers a myriad of benefits, vitamins, and nutrients - and of course sulforaphane!

Air Fried chickpeas are a great way to add a crunchy texture to replace croutons. When seasoned properly they make an amazing snack and a perfect salad topper.

Do not worry if you do not have an air fryer, they come just as delicious in the oven. Feel free to play around a variety of spices on your chickpeas, you can keep it simple by just adding some salt and garlic powder, or get creative and try paprika, chili powder, zatar seasoning, or any of your favorite spices.

Creamy Vegan Kale Caesar Salad with Air Fried Chickpeas

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Author: Courtney Capazzi

( 0 reviews )

Prep time: 15 MinCook time: 1 MinTotal time: 16 Min

This creamy Kale salad still has the traditional zing of a classic caesar, but without the extra calories and unhealthy vegetable oils used in most store-bought salad dressings. It is the perfect food combination!

Ingredients

For the Kale salad

• Tuscan or Curly Kale ( I prefer Tuscan but both work)
• Toasted Walnuts or nut of choice
• Garbanzo beans ( I like Eden organics as they are already pressure cooked to help reduce Lectins)
• 1 tsp Avocado oil
• Salt to taste
• Nutritional Yeast for sprinkling (optional)
• Hemp Seeds for sprinkling (optional)

For the Creamy Vegan Caesar

• 1/4 cup tahini
• 2 tsps mustard
• 1 tsp ground mustard seed
• 1/2 tsp lemon zest
• 2 Tbsp lemon juice
• 2 tsp capers finely minced
• 2 tbsp nutritional yeast
• 4 cloves garlic, minced
• 1 healthy pinch each sea salt + pepper
• 1-2 Tbsp olive oil (optional)
• 1-2 tsp maple syrup or honey (optional)

Instructions

To prepare the Dressing

1. To a small mixing bowl, add tahini, spicy mustard, lemon zest + juice, minced capers + and minced garlic, and whisk thoroughly to combine. Olive oil is optional but will add a bit more creaminess.
2. Add a little hot water to thin until pourable and whisk until creamy and smooth. Taste and adjust flavor as needed, adding more salt and pepper, lemon juice, or minced garlic and honey or maple syrup if desired!
3. Use immediately, or store in the refrigerator up to 5-7 days.
4. Alternatively, place all the ingredients in a blender or food processor and mix to combine.

For the Kale salad

1. Preheat the oven to 400 degrees Fahrenheit.
2. Rinse and thoroughly dry the kale
3. Rinse and Dry the Garbanzo Beans.
4. Toss Beans with 1 tsp avocado oil and place in a 400-degree oven or air fryer. Cook for about 15 minutes or until crunchy.
5. Place walnuts on a baking sheet and toast for 7 minutes, toss and toast for another 3 minutes or until golden. Toss with salt to taste
6. Once the Kale is dry, pull the kale leaves off of the stem and than chop into 1/4-1/2 inch slices
7. Massage the Salad dressing into the kale and allow it to sit for a bit before serving. This will allow the tough Kale to soften and become a bit more digestible before serving. The awesome thing about this salad is an active compound called Myrosinase found in the ground Mustard seed helps make the bioavailability in sulforaphane in the kale over four times greater!
8. Top the Salad with Garbanzo beans, roasted Walnuts, hemp seeds, and nutritional yeast! Enjoy this sulforaphane-filled salad!

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