Arugula Salad

If you’re looking for a vibrant dish that brings both flavor and nutrition to your table, look no further than arugula salad. This peppery green, combined with fresh vegetables and a tangy dressing, creates a delightful experience for your palate. Perfect for a quick lunch or as a side to your favorite protein, arugula salad is versatile and easy to prepare. Let’s dive into the ingredients and the simple steps to make this refreshing dish.

Ingredients

• 4 cups fresh arugula
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese, crumbled
• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Servings and Cooking Time

This recipe serves 4 people and takes about 10 minutes to prepare, with no cooking time required.

Nutritional Value

For one serving of this arugula salad (approximately 1 cup), you can expect:
– Calories: 150
– Protein: 3g
– Carbohydrates: 10g
– Fat: 12g
– Fiber: 5g
– Vitamin A: 20% DV
– Vitamin C: 25% DV

Step-by-Step Cooking Process

1. Start by washing the arugula thoroughly under cold water.
2. Spin dry or pat with a paper towel.
3. In a large bowl, add the arugula as the base.
4. Slice the cherry tomatoes in half and add them on top.
5. Peel and slice the avocado, arranging it nicely on the salad.
6. Thinly slice the red onion and scatter it over the salad.
7. Sprinkle the feta cheese evenly throughout the salad.
8. In a small bowl, whisk together the olive oil and balsamic vinegar.
9. Drizzle the dressing over the salad, ensuring even coverage.
10. Season with salt and pepper to taste, then toss gently to combine.

Alternative Ingredients

You can easily substitute arugula with spinach or mixed greens for a milder flavor. Other alternatives include using walnuts instead of feta cheese, or adding sliced cucumbers for extra crunch.

Serving and Pairings

This arugula salad pairs beautifully with grilled chicken or fish. It can also be served alongside pasta dishes or as a light starter before a hearty meal.

Storage and Reheating

Store any leftover salad in an airtight container in the refrigerator for up to 2 days. The salad is best consumed fresh, as the arugula may wilt. Avoid freezing, as it alters the texture of the greens.

Cooking Mistakes

• Using wilted arugula instead of fresh.
• Overdressing the salad, making it soggy.
• Not seasoning the salad properly.
• Adding too many heavy ingredients.
• Forgetting to wash the vegetables.

Helpful Tips

• Use ripe avocados for the best flavor.
• Experiment with different cheeses like goat or Parmesan.
• Add nuts for extra crunch and protein.
• Make the dressing ahead of time for convenience.

FAQs

Can I add protein to my arugula salad?

Absolutely! Grilled chicken, shrimp, or chickpeas make great additions for added protein.

Is arugula salad good for weight loss?

Yes, arugula is low in calories and high in nutrients, making it an excellent choice for weight management.

How long does arugula last in the fridge?

Fresh arugula can last about 3-5 days in the refrigerator if stored properly in a sealed container.

Can I use a different dressing?

Certainly! Lemon vinaigrette or yogurt-based dressings can also complement arugula well.

What are the health benefits of arugula?

Arugula is rich in vitamins A, C, and K, and is known for its antioxidant properties, supporting overall health.

Conclusion

In conclusion, arugula salad is a quick, nutritious, and delicious option for any meal. Its vibrant flavors and ease of preparation make it a staple in healthy eating. With endless variations, you’ll find yourself enjoying this salad repeatedly!

Arugula Salad

A refreshing salad featuring peppery arugula, cherry tomatoes, creamy avocado, and a tangy dressing, perfect for a light meal.

Print Pin Rate

Course: Salad

Cuisine: American

Keyword: arugula salad, healthy salad, quick recipes, fresh ingredients

Prep Time: 10 minutes minutes

Total Time: 10 minutes minutes

Servings: 4 servings

Calories: 150kcal

Ingredients

• 4 cups fresh arugula
• 1 cup cherry tomatoes halved
• 1 avocado sliced
• 1/4 cup red onion thinly sliced
• 1/4 cup feta cheese crumbled
• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions

• Wash the arugula thoroughly under cold water and spin dry.
• In a large bowl, add the arugula as the base.
• Slice the cherry tomatoes in half and add them on top.
• Peel and slice the avocado, arranging it nicely on the salad.
• Thinly slice the red onion and scatter it over the salad.
• Sprinkle the feta cheese evenly throughout the salad.
• In a small bowl, whisk together the olive oil and balsamic vinegar.
• Drizzle the dressing over the salad, ensuring even coverage.
• Season with salt and pepper to taste, then toss gently to combine.
• Serve immediately and enjoy your fresh arugula salad.

Nutrition

Calories: 150kcal | Carbohydrates: 10g | Protein: 3g | Fat: 12g | Fiber: 5g