This modified Caesar salad recipe uses canned white beans in place of eggs and some of the oil 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, cannellini, or Great Northern beans, drained and rinsed
- ½ cup water
- 2 anchovies
- 4 Tbsp. fresh lemon juice
- 1 garlic clove
- 4 Tbsp. grated Parmesan
- ½ tsp. black pepper
- ½ cup extra virgin olive oil
- For croutons
- 2 Tbsp. extra-virgin olive oil
- 2 garlic cloves, finely minced
- ½ of an 18-inch whole wheat baguette, cubed
- Croutons: Preheat the oven to 375 degrees Fahrenheit. In a medium-sized bowl, combine the olive oil and minced garlic. Add the cubed baguette and toss to coat. Spread the croutons on a baking sheet and bake for 5–8 minutes, or until crisp and golden brown.
- Dressing: In the container of a food processor combine the beans, water, anchovy, lemon juice, garlic, Parmesan cheese, and black pepper. Process until smooth. With the motor running, slowly add the olive oil to create a creamy, emulsified dressing.
- Chop heart of romaine. 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 croutons.
Nutrition information per serving (1/6 of recipe):
375 calories, 11 g protein, 41 g carbohydrate, 11 g fiber, 3 g sugar (0 g added sugar), 447 mg sodium, 21 mg potassium, 18 g fat (3 g sat, 13 g mono, 2 g poly, 0 g trans), 1 mg cholesterol
Recipe courtesy of Joyce Goldstein
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