Low Sodium Fresh Rukola Salad
Elevate your salad game with this vibrant and nutritious Low Sodium Fresh Rukola Salad! Packed with peppery arugula leaves, juicy cherry tomatoes, crisp cucumber, creamy avocado, and a punch of flavor from red onion and fresh basil, this dish is a delightful medley of textures and colors. Topped with a zesty lemon and olive oil dressing, and a sprinkle of unsalted sunflower seeds for a satisfying crunch, this salad is perfect as a light lunch or a wholesome side. Ready in just 15 minutes, this heart-healthy recipe is low in sodium but big on fresh, bold flavors—ideal for anyone seeking a quick, clean-eating dish full of antioxidants and nutrients.
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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
Directions
Step 1
Rinse and pat dry the rukola leaves to remove any dirt or grit. Place them in a large salad bowl.
Step 2
Cut the cherry tomatoes in half and add them to the bowl with the rukola.
Step 3
Peel the cucumber if desired, then slice it into thin rounds and add them to the salad bowl.
Step 4
Thinly slice the red onion and add it to the salad.
Step 5
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.
Step 6
In a small bowl, whisk together the lemon juice and olive oil until emulsified. Add the ground black pepper to this mix.
Step 7
Drizzle the lemon-olive oil dressing over the salad ingredients in the bowl.
Step 8
Gently toss the salad to ensure that all ingredients are coated in the dressing.
Step 9
Tear the fresh basil leaves into smaller pieces and scatter them over the salad.
Step 10
Sprinkle the unsalted sunflower seeds across the salad for a slight crunch.
Step 11
Serve immediately to enjoy the freshness of the ingredients.
Nutrition Facts
| Serving size | (799.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 785.0 |
| Total Fat 66.9g | 0% |
| Saturated Fat 9.7g | 0% |
| Polyunsaturated Fat 6.4g | |
| Cholesterol 0mg | 0% |
| Sodium 59.9mg | 0% |
| Total Carbohydrate 46.6g | 0% |
| Dietary Fiber 20.8g | 0% |
| Total Sugars 14.6g | |
| Protein 13.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 282.1mg | 0% |
| Iron 5.0mg | 0% |
| Potassium 2289.2mg | 0% |
Source of Calories