Caesar Salad

Recipe courtesy of Joyce Goldstein

Serves 6

RomaineThis modified Caesar salad recipe uses canned white beans in place of some of the oil and eggs used in a traditional Caesar salad dressing. The beans contribute protein and fiber to the salad. Draining and rinsing canned beans reduces the sodium content by 40 percent. This recipe uses a few sodium-rich ingredients (e.g., anchovies and Parmesan cheese), and therefore it does not need any added salt.

For salad

  • 6 large hearts of romaine, chopped

For dressing

  • 1 cup white kidney, cannellini, or Great Northern beans, drained and rinsed
  • ½ cup water
  • 2 tablespoons of pureed anchovy
  • 4 tablespoons fresh lemon juice
  • 2 teaspoons minced garlic
  • 4 tablespoons grated Parmesan
  • ½ cup extra virgin olive oil
  • ½ teaspoon black pepper

For croutons

  • 1 tablespoon extra virgin olive oil
  • 1 garlic clove, finely minced
  • ¼ of an 18” whole wheat baguette, thinly sliced into 12 slices

Prepare the croutons by combining the olive oil and garlic and brushing it on the baguette slices. Layer the croutons on a baking sheet and bake for 5–8 minutes, or until crisp and golden brown.

In the container of a food processor combine the beans, water, anchovy, lemon juice, garlic, and Parmesan cheese. Process until smooth. With the motor running, slowly add the olive oil to create a creamy, emulsified dressing. Season with the black pepper and set aside.

In a large mixing bowl combine the chopped lettuce and dressing, tossing well to ensure all of the lettuce is coated with the dressing.

To serve divide the salad among six salad plates, and garnish each plate with two croutons.

Nutritional information per serving:

Calories: 310 ⁄ Protein: 8 g ⁄ Carbohydrate: 23 g ⁄ Fiber: 6 g ⁄ Sodium: 415 mg ⁄ Potassium: 600 mg
Saturated fat: 3.5 g ⁄ Polyunsaturated fat: 3 g ⁄ Monounsaturated fat: 15 g ⁄
Trans fat: 0 g ⁄ Cholesterol: 5 mg

Find more delicious recipes that spare the salt from The Culinary Institute of America and the Harvard School of Public Health.

Copyright © Joyce Goldstein

Terms of Use

The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.