Enjoy the flavors of spring with this uplifting and healthy spring salad with vegan Caesar dressing!
Why you’ll love this recipe
- Celebrate the season: This salad features classic spring vegetables—peas, carrots, celery, and plenty of greens—topped off with a zippy vegan Caesar dressing and delicate fresh dill. This light, crunchy salad is a refreshing transition from heavier winter recipes as we welcome the warmer months.
- Bright and flavorful: The quick vegan Caesar dressing gives this salad an uplifting and zesty flavor thanks to freshly squeezed lemon juice, miso paste, and a smooth tofu base.
- Balanced and healthy: Spring salad with vegan Caesar dressing is high in protein and essential nutrients. It’s dairy-free, gluten-free, and has no added oil, accommodating a range of dietary needs.
Ingredients
For the vegan Caesar dressing, you’ll need:
- Silken tofu: Silken tofu has a soft, smooth consistency that makes it a fantastic base for dressings and sauces. Do not substitute it with firm or extra-firm tofu—you will not get the same results. This recipe uses about ¼ of a standard package of silken tofu. Given its soft texture, you’ll just need to drain off the excess water from the package; no need to press the tofu before adding it to the recipe.
- Freshly squeezed lemon juice: For brightness and tang.
- Water: Creates the perfect consistency for the dressing. If you like a runnier consistency, feel free to add a bit more water than indicated.
- Nutritional yeast: For a touch of savory, umami flavor.
- Dijon mustard: Adds liveliness and tang.
- White miso paste: Look for white miso paste in the international section or the refrigerated section of your grocery store. It is also called shiro miso. Miso paste is a mild soybean paste that adds a lot of umami flavor. It is high in probiotics, which promote gut health.
- Garlic powder: A convenient alternative to raw garlic, garlic powder adds a burst of flavor and blends smoothly into the dressing.
- Ground white pepper (or freshly cracked black pepper): I used white pepper, which blends nicely into the dressing and is a bit less assertive than black pepper. Black pepper is a fine substitute if you don’t have white pepper on hand or if you like your dressing to have more of a kick. If using black pepper, start with a smaller amount and taste as you add to avoid overpowering the other flavors.
For the spring salad, you’ll need:
- Mixed greens: I used a prepackaged “spring mix” featuring a mix of lettuces, but any greens mix will do. For a lighter spring-like feel, I suggest using a blend of lettuce, arugula, and/or spinach rather than a blend of heartier greens (like curly kale or Swiss chard).
- Canned chickpeas: Drain and rinse the chickpeas before using. Chickpeas are a good source of protein, fiber, and iron, supporting healthy digestion and blood sugar levels.
- Peas: Either fresh or frozen peas will work, but be sure to thaw them completely if you are using frozen peas. Peas add a sweet and tender texture. They are one of the vegetables highest in protein and are also a great source of vitamins C and K.
- Celery: Adds a freshness and crunchiness to the salad. Celery is low in calories and high in antioxidants. It also has a high water content, helping with hydration.
- Carrots: Carrots add crunch and a subtle, natural sweetness. The nutrients in carrots support eye health, skin health, and immune function.
- Raw sunflower kernels: Sunflower kernels add crunch and a slightly nutty flavor. They are a good source of healthy fats and vitamin E, benefitting skin and heart health.
- Capers: Capers add a unique, salty tang. They are high in sodium, however, so if you are reducing sodium content for health reasons, feel free to omit them.
- Fresh dill: Dill adds an intoxicating herbal aroma and brightness to the salad. Dill is a good source of flavonoids, which help reduce inflammation and protect heart health.
See recipe card for quantities.
Instructions
Step 1: To make the vegan Caesar dressing, add the dressing ingredients to a high-speed blender or food processor. Pulse until the dressing has a smooth consistency. If you prefer a thinner dressing, add additional water in 1-teaspoon increments, tasting as you go, until you reach your desired flavor and consistency.
Step 2: Add the mixed greens, chickpeas, peas, celery, carrots, sunflower kernels, and capers to a large bowl.
Step 3: Top the salad with the vegan Caesar dressing.
Step 4: Using your hands or salad tongs, toss until the dressing is evenly dispersed. Garnish individual portions with fresh dill before serving.
Equipment
- Measuring cups
- Measuring spoons
- Cutting board
- Sharp knife
- Blender or food processor
- Large bowl
Storage
Store any leftover spring salad with vegan Caesar dressing in the fridge for 3 to 4 days.
Related
Hungry for more salad ideas? Try these:
Spring Salad with Vegan Caesar Dressing
Enjoy the flavors of spring with this uplifting and healthy spring salad with vegan Caesar dressing!
Equipment
- measuring cups
- measuring spoons
- cutting board
- sharp knife
- blender or food processor
- large bowl
Ingredients
Vegan Caesar dressing ingredients
- 4 ounces silken tofu drained (about ¼ of a standard package)
- 3 tablespoons freshly squeezed lemon juice (juice of approximately 1 medium lemon)
- 3 tablespoons water plus more if a thinner consistency is desired
- 2 tablespoons nutritional yeast
- 1 to 1½ tablespoons Dijon mustard
- 1 tablespoon white miso paste
- ½ teaspoon garlic powder
- ¼ teaspoon ground white pepper or freshly cracked black pepper to taste
Spring salad ingredients
- 5 to 6 ounces mixed greens
- 1 15-ounce can chickpeas drained and rinsed
- 1 cup peas
- 1 cup celery thinly sliced or finely diced (about 2 large stalks)
- ¾ cup carrots thinly sliced or finely diced (about 2 medium carrots)
- ⅓ cup raw sunflower kernels
- 2 teaspoons capers
- ¼ cup fresh dill leaves
Instructions
- Make the vegan Caesar dressing: Add the dressing ingredients to a high-speed blender or food processor. Pulse until combined and the dressing has a smooth consistency. If you prefer a thinner dressing, add additional water in 1-teaspoon increments, tasting as you go, until you reach your desired flavor and consistency.
- Assemble the salad: Add the mixed greens, chickpeas, peas, celery, carrots, sunflower kernels, and capers to a large bowl.
- Add the dressing: Top the salad with the vegan Caesar dressing.
- Toss: Using your hands or salad tongs, toss until the dressing is evenly dispersed. Garnish individual portions with fresh dill before serving.
Notes
- Spring salad with vegan Caesar dressing will keep well in the fridge for 3 to 4 days.
