Heart-Healthy Fresh Rukola Salad
Boost your heart health with this vibrant and flavorful Heart-Healthy Fresh Rukola Salad, a quick and nutrient-packed recipe that comes together in just 15 minutes. Featuring peppery fresh arugula (rukola) as the base, this salad is loaded with juicy cherry tomatoes, creamy avocado, and crunchy toasted walnuts. Thinly sliced red onions add a tangy bite, while a zesty homemade dressing of extra virgin olive oil, fresh lemon juice, and optional honey ties it all together. Packed with healthy fats, fiber, and antioxidants, this salad is as delicious as it is nourishing. Perfect as a light lunch or a stunning side dish, it’s a simple way to add heart-healthy ingredients to your day.
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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
Directions
Step 1
Rinse the arugula thoroughly in cold water and pat it dry with a kitchen towel or use a salad spinner to remove excess moisture.
Step 2
Halve the cherry tomatoes and set them aside.
Step 3
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.
Step 4
Cut the avocado in half, remove the pit, and scoop out the flesh before slicing it into thin strips or cubes.
Step 5
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.
Step 6
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.
Step 7
In a large salad bowl, combine the arugula, cherry tomatoes, red onion slices, avocado, and toasted walnuts.
Step 8
Drizzle the dressing over the salad and gently toss to combine, ensuring all the ingredients are well coated.
Step 9
Serve the salad immediately and enjoy the fresh, heart-healthy flavors.
Nutrition Facts
| Serving size | (659.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1119.4 |
| Total Fat 104.4g | 0% |
| Saturated Fat 13.0g | 0% |
| Polyunsaturated Fat 31.1g | |
| Cholesterol 0mg | 0% |
| Sodium 644.5mg | 0% |
| Total Carbohydrate 49.3g | 0% |
| Dietary Fiber 19.7g | 0% |
| Total Sugars 19.9g | |
| Protein 17.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 295.6mg | 0% |
| Iron 5.1mg | 0% |
| Potassium 1941.4mg | 0% |
Source of Calories