Tue, 8 July 2025
Fresh, lower in calories, high-protein, full of flavour — this is Caesar salad, but modern.
32g protein, 10g fibre, 385kcals - the most perfect lunch ever invented.
Serves 4
Ingredients
For the salad:
• 1 tin of butter beans
• 2 tbsp Irish rapeseed oil
• 1 tbsp real Irish butter
• 2 cloves garlic, sliced
• Handful of fresh chopped parsley
• 24 raw prawns, peeled
• Olive oil
• 2 heads Little Gem
• 2 heads Cos Salad leaves
• Black pepper
For the dressing:
• 150g live natural yoghurt
• 1 heaped tbsp mayo
• 1 tsp Dijon mustard
• 1 tsp Worcestershire sauce or 1 anchovy
• Juice of ½ lemon
• 1 tbsp Parmesan, grated
• 1 garlic clove
Method
1. Make your dressing Blitz all the dressing ingredients until smooth. Taste it — more lemon, more anchovy, more garlic if you fancy. Set aside.
2. Sizzle those beans In a pan, melt the butter with a splash of olive oil. Add garlic and parsley. Tip in your butter beans. Let them soak up the flavour. Season well. Cook until golden and crisp. Take out half and blitz to form a fine garlicky high-protein crumb to spoon over at the end.
3. Cook the prawns Wipe out the pan, heat a little oil. Toss the prawns with salt, pepper, and lemon zest and 1 tbsp oil. Sear for 1–2 mins each side until just pink and juicy..
4. Build your bowl On a big plate or bowl, layer up Little Gem, Cos, warm garlicky beans, juicy prawns. Drizzle generously with your lighter caesar dressing.
5. Top it off Finish with your blitzed bean crumb, lemon zest, black pepper, and a few fresh herbs if you have them.
