Arugula Salad recipe with Lemon Vinaigrette

Servings: 4

Ingredients:

• 6 cups fresh arugula, washed and dried
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• 1/4 cup toasted pine nuts
• Salt and freshly ground black pepper

For the Lemon Vinaigrette:

• 1/4 cup extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1 clove garlic, minced
• Salt and freshly ground black pepper to taste

Instructions:

1. Prepare the Arugula: Place the washed and dried arugula in a large salad bowl.
2. Add Toppings: Sprinkle the halved cherry tomatoes, thinly sliced red onion, crumbled feta cheese, and toasted pine nuts over the arugula.
3. Make the Lemon Vinaigrette: In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, honey, minced garlic, salt, and pepper until well combined.
4. Dress the Salad: Drizzle the lemon vinaigrette over the salad ingredients in the bowl.
5. Toss Gently: Using salad tongs or clean hands, gently toss the salad ingredients until evenly coated with the vinaigrette.
6. Season to Taste: Taste the salad and season with additional salt and pepper if needed.
7. Serve: Transfer the dressed arugula salad to serving plates or bowls and serve immediately as a refreshing and flavorful appetizer or side dish.

Note: This arugula salad is a delightful combination of peppery greens, tangy feta cheese, sweet cherry tomatoes, and crunchy pine nuts, all brought together with a bright and zesty lemon vinaigrette. Enjoy its vibrant flavors and textures as part of any meal or on its own as a light and refreshing dish.

FOODS THAT GO WELL WITH Arugula Salad

1. Grilled Chicken Breast: Marinated and grilled chicken breast serves as a hearty protein addition to the arugula salad. The juicy chicken complements the peppery arugula and adds a satisfying element to the meal.
2. Salmon Fillet: Baked or grilled salmon fillet pairs wonderfully with arugula salad. The richness of the salmon contrasts beautifully with the lightness of the salad, creating a balanced and flavorful meal.
3. Pasta with Garlic and Olive Oil: A simple pasta dish tossed with garlic-infused olive oil, red pepper flakes, and grated Parmesan cheese makes a delicious accompaniment to arugula salad. The pasta adds substance to the meal while allowing the flavors of the salad to shine.
4. Margherita Pizza: A classic Margherita pizza topped with fresh tomato slices, basil leaves, mozzarella cheese, and a drizzle of olive oil is a fantastic match for arugula salad. The pizza’s light and fresh flavors complement the salad’s vibrant ingredients.
5. Grilled Vegetable Platter: A selection of grilled vegetables such as zucchini, bell peppers, eggplant, and mushrooms makes a delightful side dish for arugula salad. The smoky char from the grill adds depth to the vegetables, enhancing the overall meal experience.
6. Quiche: A slice of quiche, whether it’s a traditional quiche Lorraine or a vegetable quiche, pairs nicely with arugula salad. The creamy, custardy texture of the quiche complements the crispness of the salad, creating a satisfying and well-rounded meal.
7. Pan-Seared Scallops: Tender and buttery pan-seared scallops make an elegant addition to arugula salad. Their delicate flavor pairs beautifully with the peppery greens and citrusy vinaigrette, offering a sophisticated dining experience.

These dishes offer a variety of flavors and textures that complement the peppery arugula salad, creating a delicious and well-balanced meal. Enjoy experimenting with different combinations to find your favorite pairing!

Arugula Salad HEALTH BENEFITS

Arugula, often considered a staple in salads and a popular addition to various dishes, offers a multitude of health benefits that make it a valuable component of a balanced diet. As an expert, I will delve into the nutritional profile and health-promoting properties of arugula in detail.

Nutritional Profile:

Arugula, scientifically known as Eruca sativa, is a leafy green vegetable that belongs to the Brassicaceae family, along with other cruciferous vegetables like broccoli, kale, and cabbage. Despite its small size, arugula is packed with essential nutrients, including vitamins, minerals, antioxidants, and phytochemicals.

Rich in Nutrients:

Arugula is particularly notable for its high content of vitamins and minerals. It is an excellent source of vitamin K, providing over 100% of the recommended daily intake in just one cup. Vitamin K plays a crucial role in blood clotting and bone health, contributing to overall well-being.

Moreover, arugula is abundant in vitamins A and C, both of which act as powerful antioxidants in the body. These vitamins help neutralize free radicals, reduce inflammation, and support immune function. Additionally, vitamin A promotes healthy vision, while vitamin C aids in collagen synthesis, wound healing, and iron absorption.

Arugula also contains significant amounts of folate, a B vitamin essential for DNA synthesis and cell division. Folate is particularly important during pregnancy to support fetal development and prevent neural tube defects.

Furthermore, arugula is a good source of minerals such as calcium, potassium, and magnesium, which are vital for bone health, muscle function, and electrolyte balance.

Antioxidant Properties:

Arugula is rich in various antioxidants, including flavonoids, carotenoids, and glucosinolates. These compounds help combat oxidative stress, reduce inflammation, and protect cells from damage caused by harmful free radicals. Regular consumption of arugula may help lower the risk of chronic diseases such as heart disease, cancer, and diabetes.

Supports Digestive Health:

Arugula contains dietary fiber, which promotes digestive health by supporting regular bowel movements, preventing constipation, and maintaining a healthy gut microbiota. Fiber also helps regulate blood sugar levels, reduce cholesterol absorption, and promote satiety, making it beneficial for weight management and metabolic health.

Potential Cancer-Fighting Properties:

Cruciferous vegetables like arugula contain glucosinolates, sulfur-containing compounds that have been associated with potential cancer-protective effects. When broken down, glucosinolates form bioactive compounds such as sulforaphane, which may help inhibit the growth of cancer cells, induce apoptosis (cell death), and reduce inflammation.

Heart Health Benefits:

The combination of vitamins, minerals, antioxidants, and phytochemicals found in arugula may contribute to heart health. These nutrients help lower blood pressure, reduce cholesterol levels, and improve blood vessel function, reducing the risk of cardiovascular disease and promoting overall cardiovascular health.

Weight Management and Metabolic Health:

Arugula is low in calories but rich in nutrients, making it an excellent choice for individuals looking to manage their weight or improve their metabolic health. Its high fiber content promotes feelings of fullness and satiety, reducing overall calorie intake and aiding in weight loss or weight maintenance efforts.

Conclusion

In summary, arugula is a nutrient-dense leafy green vegetable that offers a wide range of health benefits. From its abundance of vitamins, minerals and antioxidants to its potential cancer-fighting properties and positive effects on heart health, digestive health and weight management, arugula is a valuable addition to any diet. Incorporating arugula into salads, sandwiches, wraps, smoothies and a variety of dishes can help enhance both the flavour and nutritional value of meals, while supporting overall health and well-being.