Arugula, known for its peppery flavor and nutritional benefits, can be the highlight of many delightful salads. Here are five exceptional recipes that will inspire you to incorporate more arugula into your diet, offering both taste and health in every bite.
1. Mediterranean Arugula and Orzo Salad
The combination of orzo pasta, arugula, and Mediterranean flavors makes this salad perfect for a light lunch or a side dish. Here’s how to prepare it:
- Orzo: 1 cup, cooked
- Arugula: 2 cups, fresh
- Cherry Tomatoes: Halved, about 1 cup
- Feta Cheese: Crumbled, 1⁄2 cup
- Kalamata Olives: Pitted and halved, 1⁄4 cup
- Fresh Basil: Chiffonade, 2 tablespoons
- Dressing: Lemon juice, olive oil, minced garlic, salt, and pepper.
Combine cooked orzo, fresh arugula, tomatoes, feta, olives, and basil in a large bowl. Prepare the dressing by whisking together lemon juice, olive oil, garlic, salt, and pepper. Drizzle over the salad and toss to mix evenly.
🍅 Note: This salad is versatile; you can add grilled chicken or chickpeas for protein, or cucumber for added crunch.
2. Arugula, Apple, and Walnut Salad
This salad balances the peppery arugula with the sweetness of apples and the nutty flavor of walnuts:
- Arugula: 3 cups
- Granny Smith Apples: 1, thinly sliced
- Walnuts: Toasted and chopped, 1⁄2 cup
- Parmesan Cheese: Shaved, 1⁄4 cup
- Dressing: A mix of balsamic vinegar, honey, Dijon mustard, olive oil, salt, and pepper
Layer arugula, apple slices, walnuts, and parmesan cheese in a salad bowl. Combine balsamic vinegar, honey, mustard, olive oil, salt, and pepper for the dressing, then toss everything together.
3. Grilled Steak Arugula Salad
For those who enjoy a hearty meal, this steak salad combines the robust flavor of steak with the freshness of arugula:
- Arugula: 5 cups
- Steak: 1 lb, grilled and sliced
- Roasted Red Peppers: 1 cup, sliced
- Red Onion: Thinly sliced, 1⁄4 cup
- Blue Cheese: Crumbled, 1⁄3 cup
- Dressing: Red wine vinegar, Dijon mustard, olive oil, garlic, salt, and pepper
Grill the steak to your desired doneness, slice it thinly, and layer over fresh arugula. Add roasted peppers, onion, and blue cheese. Whisk together the dressing ingredients and drizzle over the salad before serving.
4. Lemon Garlic Arugula Salad with Quinoa
Quinoa adds a delightful texture to this zesty salad:
- Arugula: 4 cups
- Cooked Quinoa: 1 cup
- Chickpeas: Drained, 1 can
- Sliced Radishes: 1⁄4 cup
- Fresh Dill: Chopped, 1 tablespoon
- Dressing: Lemon juice, zest of 1 lemon, minced garlic, olive oil, salt, and pepper
Combine arugula, quinoa, chickpeas, radishes, and dill. Whisk together lemon juice, zest, garlic, olive oil, salt, and pepper for the dressing. Drizzle over the salad and mix gently.
🍋 Note: The lemon zest in the dressing really enhances the citrus flavor, making this salad both refreshing and aromatic.
5. Avocado, Arugula, and Burrata Salad
This luxurious salad combines creamy avocado and burrata cheese with arugula for a rich yet light dish:
- Arugula: 6 cups
- Avocado: 1, diced
- Burrata: 1 large ball or 2 small balls
- Heirloom Tomatoes: 1 cup, sliced
- Fresh Basil: For garnish
- Dressing: Lemon juice, olive oil, balsamic glaze, salt, and pepper
Arrange arugula on a platter, top with avocado, burrata, and tomatoes. Garnish with basil leaves. Whisk together the dressing ingredients and drizzle over the salad.
These five arugula salad recipes are not just flavorful but also versatile, easy to prepare, and perfect for any occasion. Whether you're looking for something light and refreshing or a hearty meal with ample protein, these salads cater to diverse palates and dietary needs. Including arugula in your diet ensures you're getting a healthy dose of vitamins, minerals, and antioxidants. Each recipe offers a unique twist on the classic arugula salad, making sure that you never run out of new flavors to explore.
What can I substitute for arugula if I don’t like its flavor?
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If you’re not a fan of arugula’s peppery taste, consider using spinach, mixed greens, or romaine lettuce for a milder flavor profile.
Can these salads be made ahead of time?
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Yes, you can prepare most of these salads ahead of time. However, for optimal freshness, add the dressing and any delicate ingredients like avocado or burrata just before serving.
Are these salads suitable for a ketogenic diet?
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Some of these salads, like the Grilled Steak Salad or the Avocado, Arugula, and Burrata Salad, can be adapted to fit a ketogenic diet by using low-carb dressings and ingredients.
How can I keep arugula fresh for longer?
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Store arugula in a plastic bag with a paper towel to absorb excess moisture or wrap it in a damp cloth and place in the fridge to keep it crisp and fresh longer.
What proteins pair well with arugula salads?
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Grilled chicken, salmon, tofu, or even shrimp complement arugula well due to its peppery flavor, providing a delightful balance.
