Caesar Salad with Cashew Dressing & Tofu "Croutons"

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In this healthy salad recipe, blended cashews and flaxseed take the place of oil in the dressing, while seasoned tofu works as a lower-carb crouton alternative. Cashews are packed with potassium and iron, but also have more carbs than many other nuts (they have 8 grams per ounce vs. 4 grams for walnuts).

Lauren Grant

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

1 hr

Total Time:

1 hr

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Diabetes-Friendly Healthy Pregnancy Healthy Immunity Low-Sodium Egg-Free Gluten-Free Low-Calorie

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Ingredients

Dressing

¼ cup raw cashews
3 tablespoons water
2 tablespoons lemon juice
2 teaspoons flaxseed
1 ½ teaspoons Dijon mustard
1 teaspoon anchovy paste
1 teaspoon Worcestershire sauce
½ teaspoon garlic powder
⅛ teaspoon salt

Tofu "Croutons"

1 (14 to 16 ounce) block extra-firm tofu, drained and cut into 3/4-inch cubes
¼ cup lemon juice
¼ cup Worcestershire sauce
1 teaspoon garlic powder
1 teaspoon onion powder
3 teaspoons olive oil, divided

Salad

8 cups chopped romaine lettuce (9 oz.)
1 cup thinly sliced English cucumber
½ cup coarsely chopped fresh parsley
¼ cup thinly sliced scallions
1 ounce shaved Parmesan cheese

Directions

To prepare dressing: Place cashews in a small bowl and add enough hot water to cover. Soak for at least 30 minutes.
Drain the cashews and transfer to a blender, along with 3 Tbsp. water, 2 Tbsp. lemon juice, flaxseed, mustard, anchovy paste, 1 tsp. Worcestershire, 1/2 tsp. garlic powder, and salt; puree. Set aside.
Meanwhile, prepare tofu "croutons": Arrange tofu on a baking sheet between layers of paper towels. Top with another pan, place a heavy can on top and let drain for 15 minutes.
Whisk lemon juice, Worcestershire, garlic powder, and onion powder in a large bowl. Add the tofu and toss to coat. Let stand for 15 minutes or refrigerate for up to 2 hours. Transfer the tofu to a plate, discarding liquid.
Heat 1 1/2 tsp. oil in a large cast-iron skillet over medium heat until shimmering. Cook the tofu in two batches until golden and crisp on all sides, 6 to 8 minutes; drain.
To prepare salad: Combine romaine, cucumber, parsley, and scallions in a large bowl. Add the dressing and toss to coat. Top with the tofu "croutons" and Parmesan.

Originally appeared: Diabetic Living Magazine, Spring 2019

Nutrition Facts (per serving)

251	Calories
16g	Fat
14g	Carbs
16g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups salad and 1/3 cup tofu "croutons"
Calories 251
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 4g	15%
Total Sugars 3g
Protein 16g	32%
Total Fat 16g	20%
Saturated Fat 3g	16%
Cholesterol 7mg	2%
Vitamin A 5768IU	115%
Vitamin C 23mg	26%
Folate 104mcg	26%
Sodium 346mg	15%
Calcium 191mg	15%
Iron 4mg	21%
Magnesium 56mg	13%
Potassium 380mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Caesar Salad with Cashew Dressing & Tofu "Croutons"

Ingredients

Directions

Nutrition Facts (per serving)

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