Indulge in the refreshing taste of arugula salad, a perfect dish for health-conscious eaters and flavor enthusiasts alike. This salad features peppery arugula leaves, crisp vegetables, and a tangy dressing that will tantalize your taste buds. Ideal as a starter or a light meal, this salad is not only quick to prepare but also packed with nutrients, making it a staple in any culinary repertoire.
Ingredients
– 4 cups fresh arugula
– 1 cup cherry tomatoes, halved
– 1/2 cucumber, thinly sliced
– 1/4 red onion, thinly sliced
– 1/2 cup feta cheese, crumbled
– 1/4 cup balsamic vinegar
– 1/4 cup olive oil
– Salt and pepper, to taste
– Optional: sliced radishes for garnish
Servings and Cooking Time
This recipe serves 4 people. Preparation time is about 15 minutes, and there is no cooking time required.
Nutritional Value
Each serving (1/4 of the salad) contains approximately:
– Calories: 180
– Protein: 5g
– Carbohydrates: 10g
– Dietary Fiber: 3g
– Sugars: 2g
– Fat: 15g
This nutritional information is based on one serving.
Step-by-Step Cooking Process
1. Rinse the arugula leaves thoroughly under cold water.
2. Pat the arugula dry with a clean kitchen towel or use a salad spinner.
3. In a large salad bowl, add the arugula as the base.
4. Slice the cherry tomatoes in half and add them to the bowl.
5. Thinly slice the cucumber and red onion, then add them to the salad.
6. Crumble the feta cheese over the top of the salad.
7. In a small bowl, whisk together the balsamic vinegar and olive oil.
8. Season the dressing with salt and pepper to taste.
9. Drizzle the dressing over the salad ingredients.
10. Toss the salad gently to combine all flavors, and serve immediately.
Alternative Ingredients
Feel free to substitute arugula with spinach or mixed greens for a milder flavor. You can also replace feta cheese with goat cheese or omit it entirely for a dairy-free option. Experiment with different dressings, such as a lemon vinaigrette, to suit your taste.
Serving and Pairings
This arugula salad pairs well with grilled chicken, fish, or as a side to a hearty pasta dish. It can also be served alongside crusty bread or as part of a larger spread for gatherings.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. The salad is best enjoyed fresh, but if you need to reheat it, do so gently in the microwave for a few seconds. Avoid freezing, as the texture of the greens may deteriorate.
Cooking Mistakes
- Overdressing the salad can make it soggy; start with a little and add more if needed.
- Using wilted arugula can ruin the freshness; always use crisp leaves.
- Not seasoning adequately can lead to bland flavors; taste and adjust seasoning.
- Chopping vegetables too large can make the salad hard to eat; cut them into bite-sized pieces.
- Forgetting to wash the greens can lead to grit; always rinse your arugula.
Helpful Tips
- For added crunch, include nuts like walnuts or almonds.
- Make ahead by prepping ingredients and adding dressing just before serving.
- Add fruit like apples or pears for a sweet contrast.
- Experiment with different cheeses to find your favorite combination.
FAQs
Can I make arugula salad ahead of time?
Yes, you can prepare the ingredients in advance. Just keep the dressing separate and add it just before serving to maintain freshness.
Is arugula salad healthy?
Absolutely! Arugula is low in calories and high in vitamins A, C, and K, making it a nutritious choice.
What can I add for protein?
Consider adding grilled chicken, chickpeas, or quinoa to boost the protein content of your salad.
How do I store leftover salad?
Store the salad in an airtight container in the refrigerator for up to 2 days. Avoid storing with dressing to keep it fresh.
Can I use other greens?
Yes, you can substitute arugula with spinach, kale, or mixed greens, depending on your preference.
Conclusion
Arugula salad is a delightful dish that brings together fresh ingredients and vibrant flavors. It’s easy to prepare, versatile, and perfect for any occasion, whether a light lunch or a side dish for dinner. Enjoy the health benefits and delicious taste of this salad, and feel free to make it your own!
Arugula Salad
Ingredients
- 4 cups fresh arugula
- 1 cup cherry tomatoes halved
- 1/2 cucumber thinly sliced
- 1/4 red onion thinly sliced
- 1/2 cup feta cheese crumbled
- 1/4 cup balsamic vinegar
- 1/4 cup olive oil
- Salt and pepper to taste
- Optional: sliced radishes for garnish
Instructions
- Rinse the arugula leaves thoroughly under cold water.
- Pat the arugula dry with a clean kitchen towel or use a salad spinner.
- In a large salad bowl, add the arugula as the base.
- Slice the cherry tomatoes in half and add them to the bowl.
- Thinly slice the cucumber and red onion, then add them to the salad.
- Crumble the feta cheese over the top of the salad.
- In a small bowl, whisk together the balsamic vinegar and olive oil.
- Season the dressing with salt and pepper to taste.
- Drizzle the dressing over the salad ingredients.
- Toss the salad gently to combine all flavors, and serve immediately.
