Heart-Healthy Fresh Rukola Salad
Bright, herbaceous, and packed with nutrients, the Heart-Healthy Fresh Rukola Salad is a vibrant culinary delight that’s perfect for those seeking a flavorful yet nutritious meal. Featuring fresh arugula (rukola) as its base, this salad is elevated with the sweetness of cherry tomatoes, the creaminess of ripe avocado, and the crunch of toasted walnuts. Thinly sliced red onion adds a subtle zing, while the zesty lemon-honey vinaigrette ties everything together with harmonious flavor. Ready in just 15 minutes and requiring no cooking, this easy-to-prepare salad is ideal for lunch, as a light dinner, or a refreshing side dish. With its heart-healthy ingredients and irresistible blend of textures, this salad delivers both taste and wellness in every bite. Perfect for anyone aiming to eat cleaner and live healthier!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 cups Fresh arugula (rukola)
- 1 cup Cherry tomatoes
- 1 small Red onion
- 1 whole Avocado
- 0.5 cup Walnuts
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Honey (optional)
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the arugula thoroughly in cold water and pat it dry with a kitchen towel or use a salad spinner to remove excess moisture.
Halve the cherry tomatoes and set them aside.
Thinly slice the small red onion and place it into a bowl of cold water for 5 minutes to reduce its pungency, then drain and set aside.
Cut the avocado in half, remove the pit, and scoop out the flesh before slicing it into thin strips or cubes.
Toast the walnuts in a small pan over medium heat for 3-4 minutes, stirring frequently until they are lightly browned and fragrant. Set aside to cool.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, honey (if using), salt, and black pepper to create the dressing.
In a large salad bowl, combine the arugula, cherry tomatoes, red onion slices, avocado, and toasted walnuts.
Drizzle the dressing over the salad and gently toss to combine, ensuring all the ingredients are well coated.
Serve the salad immediately and enjoy the fresh, heart-healthy flavors.
Nutrition Facts
Calories |
1119 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.4 g | 134% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 31.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 644 mg | 28% | |
| Total Carbohydrate | 49.3 g | 18% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 19.9 g | ||
| Protein | 17.6 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 296 mg | 23% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1941 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
