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  • Writer's pictureSara

Vegan Caesar Salad, low-FODMAP

Vegan Caesar Salad low-FODMAP
Vegan Caesar Salad low-FODMAP

It’s pretty fabulous to be able to enjoy a Vegan Caesar Salad that is also low-FODMAP!  Not only is it delicious for everyone to enjoy, but there is no dairy, no cashews, no garlic! And yet, all the flavor remains.

Caesar Salad seems like an Italian dish, and that’s partially right.  It was actually invented in Tijuana, Mexico, by an Italian chef.  Being created in North America, this dish cannot be widely found in Italy today, but is prominent in the U.S. and even Mexico.

What makes a Caesar salad are ingredients that are neither vegan, nor low-FODMAP.  Typical Caesar’s have 3 primary ingredients:  parmesan cheese, anchovies, and garlic.  None of which are friendly to my dietary needs.  I’ve replaced the parmesan with nutritional yeast for cheesy flavor, and a touch of sunflower seeds for the parm texture.  Anchovies are replaced with miso, capers and dulse seaweed flakes.  Miso gives an umami, rich flavor to anything it touches.  Capers have a salty, briny flavor, and the dulse bring the “sea” flavor to the dressing along with essential vitamins and minerals.  And, as with many of my dishes, I’ve replaced the garlic with garlic-infused olive oil.  There is plenty of garlic flavor without the FODMAPs that come from garlic pieces.

I don’t often want or miss croutons in my salads, but Caesar’s are the exception.  These rosemary croutons are delicious when made fresh and served still warm over this salad and really only take a few minutes to create!  I love the crunchy exterior with the chewy, warm interior.  But, you can also use any croutons that you love, or make these in advance and store in an airtight container.  If they soften, just crisp them up by tossing them in a hot skillet for a couple minutes.

Vegan Caesar Salad
Vegan Caesar Salad

Dried black olives:  this is not your typical canned black olive, and I don’t recommend those.  If you’re not going to indulge in this special type of olive, then go for kalamata olives instead.  But, trust me, you want to try sun-dried olives, at least once and decide for yourself.  I’m betting you’ll be hooked, especially for the meaty and salty texture they bring to this salad!  It’s way less “olive” and more like, hmm, sun-dried tomato with a less tart flavor.  What’s better, since they are sun-dried, an open package of these will last for months in your refrigerator, so don’t feel obligated to use them up immediately. The investment is worth it!

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