Low Sodium Fresh Rukola Salad
Bright, fresh, and irresistibly healthy, this Low Sodium Fresh Rukola Salad is a nutrient-packed delight perfect for any occasion! Featuring peppery rukola (arugula), sweet cherry tomatoes, crisp cucumber, creamy avocado, and a hint of red onion, this salad creates the ultimate harmony of flavors and textures. A zesty lemon-olive oil dressing adds a vibrant touch without added salt, while fresh basil and unsalted sunflower seeds elevate the dish with herbaceous notes and a satisfying crunch. Ready in just 15 minutes, this low-sodium salad is ideal as a light lunch, a refreshing side, or a wholesome appetizer. Perfect for clean eating, heart health, and summer meals, this easy-to-make recipe will surely become your go-to!
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Recipe Information
Ingredients
- 4 cups Fresh rukola (arugula) leaves
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.5 medium Red onion
- 1 large Avocado
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 0.25 teaspoon Ground black pepper
- 0.25 cup Fresh basil leaves
- 2 tablespoons Unsalted sunflower seeds
Instructions
Rinse and pat dry the rukola leaves to remove any dirt or grit. Place them in a large salad bowl.
Cut the cherry tomatoes in half and add them to the bowl with the rukola.
Peel the cucumber if desired, then slice it into thin rounds and add them to the salad bowl.
Thinly slice the red onion and add it to the salad.
Cut the avocado in half, remove the pit, and scoop out the flesh with a spoon. Cut it into medium-sized cubes and add it to the salad bowl.
In a small bowl, whisk together the lemon juice and olive oil until emulsified. Add the ground black pepper to this mix.
Drizzle the lemon-olive oil dressing over the salad ingredients in the bowl.
Gently toss the salad to ensure that all ingredients are coated in the dressing.
Tear the fresh basil leaves into smaller pieces and scatter them over the salad.
Sprinkle the unsalted sunflower seeds across the salad for a slight crunch.
Serve immediately to enjoy the freshness of the ingredients.
Nutrition Facts
Calories |
785 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.9 g | 86% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 60 mg | 3% | |
| Total Carbohydrate | 46.6 g | 17% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 14.6 g | ||
| Protein | 13.7 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 282 mg | 22% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 2289 mg | 49% | |
*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.
