This Chopped Kale Caesar Wrap brings the essence of a classic Caesar salad into a delicious handheld form. The creamy cashew dressing coats the crisp kale and fresh veggies, while chickpeas add texture and heartiness. The result is a satisfying, plant-based meal that feels indulgent yet healthy.
Perfect for lunch, a picnic, or a light dinner, this wrap offers a balance of nutrients and flavors that everyone will enjoy. The simple homemade dressing makes this dish stand out, and the vibrant colors of the ingredients make it as pleasing to the eyes as it is to the taste buds.
Full recipe:
Ingredients:
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⅓ cup raw cashews (soaked in boiling water for 15 minutes, drained; approx. 50g)
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2 tbsp water
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3 tbsp fresh lemon juice (juice of about 1 lemon; approx. 45g)
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1 clove garlic
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1 tbsp Dijon mustard
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1 tbsp capers
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¼ tsp salt
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12 leaves romaine lettuce (about ½ a head)
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6 leaves kale (ribs removed)
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1 can (15 oz) chickpeas (drained and rinsed; approx. 400g)
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¼ small red onion (finely sliced)
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½ medium avocado (sliced)
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2 large wraps (such as flour tortillas)
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Salt and pepper to taste
Directions:
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Soak the cashews in boiling water for 15 minutes to soften, then drain. Combine the soaked cashews, water, lemon juice, garlic, Dijon mustard, capers, and salt in a high-powered blender. Blend for 1–2 minutes, or until smooth and creamy.
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Place the romaine, kale, chickpeas, red onion, and avocado on a large cutting board. Pour the cashew dressing over the top and chop everything together until well combined and evenly coated. Taste and season with salt and pepper.
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Divide the chopped mixture between two large wraps. Fold in the sides, roll up tightly, and enjoy immediately.
Prep Time: 20 minutes | Total Time: 20 minutes | Kcal: 697 kcal | Servings: 2 servings
Benefits of the Ingredients
One of the standout ingredients in this wrap is kale, a nutrient-dense leafy green that is a powerhouse of vitamins and minerals. Kale is high in vitamins A, C, and K, and it also provides a good amount of calcium and iron. This makes it an excellent choice for promoting healthy bones, skin, and immune function. The addition of romaine lettuce not only adds crunch but also provides additional fiber and antioxidants, contributing to digestive health and a strong immune system.
The homemade cashew dressing is another highlight of this recipe. Cashews are an excellent source of healthy fats, particularly monounsaturated fats, which are beneficial for heart health. They also provide protein, fiber, and a variety of vitamins and minerals, including magnesium, which supports muscle and nerve function. The cashew dressing, combined with fresh lemon juice, garlic, and Dijon mustard, provides a creamy, tangy flavor that mimics traditional Caesar dressing without any dairy or animal products.
Chickpeas, which are a staple in plant-based diets, are rich in protein and fiber. They also help stabilize blood sugar levels and promote satiety, making this wrap both filling and nutritious. The addition of red onions adds a touch of sharpness and a dose of antioxidants, while avocado contributes heart-healthy fats and adds a creamy texture that complements the crunch of the kale and lettuce.
Preparation Tips
The Chopped Kale Caesar Wrap is incredibly easy to prepare, making it a great option for busy individuals looking for a quick, nutritious meal. To ensure the dressing is smooth and creamy, it’s best to soak the raw cashews in boiling water for about 15 minutes to soften them. This step helps achieve the silky texture needed for the dressing. A high-powered blender, such as a Nutribullet, is ideal for blending the cashews and other ingredients into a smooth consistency.
When chopping the filling ingredients, it’s important to focus on creating a roughly medium-diced consistency. This will ensure that every bite of the wrap contains a balanced mix of ingredients, from the creamy avocado to the crunchy kale. Using a large cutting board will make this process easier and more efficient. Don’t forget to season the chopped mixture with salt and pepper to taste. This step will enhance the overall flavor and bring the dish together.
For the wraps, you can use large flour tortillas or any other wrap of your choice. While flour tortillas work well, feel free to experiment with whole wheat, gluten-free, or other varieties based on your dietary preferences. The key is to ensure the wrap is large enough to hold all of the filling comfortably.
How to Serve
The beauty of the Chopped Kale Caesar Wrap lies in its versatility. It can be served as a quick lunch, a snack, or even as part of a larger meal. For a more filling dish, pair the wrap with a side of roasted vegetables or a simple soup. If you’re serving it for a group, consider preparing multiple wraps and serving them alongside a variety of dipping sauces, such as a spicy mustard or a tangy tahini dressing.
For those looking to pack the wrap for a picnic or lunch at work, consider wrapping it tightly in parchment paper or aluminum foil to keep it fresh and intact. This wrap is best enjoyed immediately, but it can also be stored in an airtight container in the refrigerator for up to a day. If preparing ahead of time, it’s a good idea to keep the dressing separate from the filling until you’re ready to assemble the wraps to prevent the ingredients from getting soggy.
Variations and Customization
While the Chopped Kale Caesar Wrap is delicious as is, there are several ways to customize it to suit your tastes or dietary preferences. If you’re looking to add more protein, consider adding a handful of roasted tofu, tempeh, or grilled vegetables to the wrap. You could also sprinkle some nutritional yeast on top for a cheesy flavor without the dairy.
If you prefer a tangier dressing, you can adjust the amount of lemon juice or Dijon mustard to your liking. Alternatively, for a creamier dressing, increase the amount of cashews or add a splash of non-dairy milk to thin it out. For those who enjoy extra crunch, adding some croutons to the filling can enhance the texture of the wrap.
For a lighter version, you can reduce the amount of avocado or chickpeas, or substitute the wrap with large lettuce leaves, such as collard greens, to create a low-carb, gluten-free alternative. Additionally, experimenting with different greens, such as spinach or arugula, can bring new flavors to the dish while maintaining its plant-based appeal.
Conclusion
The Chopped Kale Caesar Wrap is a perfect blend of health and taste, providing a plant-based alternative to the traditional Caesar salad in a convenient wrap format. With its creamy cashew dressing, nutrient-rich kale, and satisfying chickpeas, it offers a wholesome meal that’s both delicious and nourishing. Whether you’re following a vegan diet or simply looking for a lighter, healthier lunch option, this wrap is a great addition to your meal rotation.
Not only is it easy to prepare, but it’s also highly customizable, allowing you to make it your own by adjusting the flavors and ingredients. It’s the ideal meal for those on the go, offering a quick, balanced meal that can be enjoyed at home or taken with you on the go. The Chopped Kale Caesar Wrap proves that eating plant-based doesn’t have to be difficult or boring. It’s a fun, tasty, and nutritious dish that will leave you feeling satisfied and energized.