Salad with arugula

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Salads with arugula - health and taste in one plate

Salads with arugula are colorful representatives of Mediterranean cuisine. Arugula, also known as Indau sativa (Eruca sativa) harmonizes wonderfully with the sweetness of cherry tomatoes, pine nuts, and the delicate taste of avocado. The listed products are its frequent companions in salads.

Juicy greens have a low calorie content, only 17 kcal/100 g, which allows them to be used in weight loss diets.

Indau grows in Asia, Central Europe, the Caucasus, and Dagestan, where it enjoys special honor and respect. In Russia, arugula is also beginning to gain popularity, but you can most often buy it in large hypermarkets. This problem can be easily solved by growing it on your windowsill, which will not be particularly difficult.

The benefits and harms of arugula

The greenish leaves of indau contain a large amount of vitamins and microelements that have a beneficial effect on the body. It increases immunity, improves heart function, and has a positive effect on men's and women's health.

Despite the benefits, not many people can use this product. It is contraindicated in acute gastritis, gastric or intestinal ulcers. Also for acute diseases of the genitourinary system.

The recipes for salads with arugula below, also with nice photos, will give you an idea of ​​how you can use this vitamin herb with the greatest benefits.

Salad with arugula and mozzarella cheese

The combination of tender mozzarella cheese and chopped fragrant arugula leaves gives the salad an unforgettable fresh taste. If mozzarella is not available, it can be replaced with unsalted young Adyghe cheese.

Approximate production time is 20 minutes. Calorie content will be 183 kcal/100 grams.

• Small tomatoes or cherry tomatoes – 100 g;
• mozzarella – 200 gr;
• arugula – 120 gr;
• olive oil, unflavored – 30 g;
• balsamic vinegar - to taste;
• salt.

1. Mozzarella is sold in the form of small cheese balls; for salad, they are cut in half or placed whole.
2. Also cut the cherry tomatoes into halves; if you use regular tomatoes, then into cubes.
3. Indau can be torn by hand or the leaves can be consumed completely.
4. Prepare a fragrant filling by mixing oil and balsamic vinegar.
5. Mix the ingredients, add salt to taste, and fill the dish with the filling.

Arugula salad with tuna

A very tasty salad that even a novice cook can easily prepare. The preparation time of the food is 30 minutes, the approximate calorie content is 140 kcal/100 grams.

• Tuna canned in its own juice – 1 can;
• tomatoes – 120 gr;
• cucumber – 150 gr;
• sweet bell pepper – 1 piece;
• arugula – 200 gr;
• quail eggs - 4 pcs;
• juice of half a lemon;
• olive oil – a couple of tablespoons;
• salt, ground dark pepper.

1. Chop tomatoes, cucumber and bell pepper into small cubes.
2. Place the greens whole leaves in a salad bowl or tear them coarsely and add chopped vegetables.
3. Boil quail eggs, cut in half.
4. Mix lemon juice and oil. Season the dish with the prepared filling.
5. Add chopped canned tuna. Mix everything, put in a salad bowl, garnish with quail eggs.

Arugula salad with pine nuts, olives and reddish onions

An extraordinary salad with a unique taste, combining the main components of Mediterranean cuisine, will not leave anyone indifferent.

Production will take 20 minutes. The approximate calorie content of the finished dish is 145 kcal/100 grams.

• Arugula leaves – 100 g;
• reddish onion – 30 g;
• avocado – 1 piece;
• pitted olives – 40 g;
• tuna (canned) – 150 g;
• pine nut kernel - table. spoon;
• olive oil - table. spoon ;
• lime – ½;
• salt.

1. Rinse the greens with running water and dry.
2. Cut the reddish onion into thin half rings.
3. Cut the avocado into small cubes.
4. Cut the olives in half or into rings.
5. Mash the canned tuna coarsely with a fork or break it into pieces.
6. Place the ingredients in a deep bowl, pour over oil and lime juice, and add salt.
7. Stir carefully before serving.

With arugula and shrimp

A wonderful salad with a unique taste is perfect as a celebratory dish. Cooking will take approximately 30 minutes. It is quite nutritious, its calorie content is 188 kcal/100 grams.

• Arugula – 120 gr;
• lime or lemon juice – 1 teaspoon;
• avocado – 1 piece;
• hard dry cheese (Parmesan) – 20 g;
• fresh shrimp (fresh frozen) – 10 – 12 pieces;
• cherry tomatoes – 80 gr;
• pine nut kernel – 1 tablespoon;
• soy sauce – 1 teaspoon;
• balsamic vinegar - to taste;
• olive oil (unflavored) – 30 g;
• honey – 7 – 10 g;
• salt and pepper - to taste.

1. The greens are carefully washed with cool water and dried on a towel.
2. Prepare a sauce from the watery ingredients: soy sauce, lime juice, balsamic vinegar and honey, stirring until smooth.
3. Cut the avocado pulp into cubes, approximately 1x1 cm.
4. Cut the tomatoes into halves.
5. Plane the cheese into thin slices.
6. Fry peeled shrimp in heated olive oil. Sprinkle with salt and pepper.
7. Salad decoration. Place the ingredients in the middle of the dish in the following sequence: arugula, avocado, fried shrimp, thin slices of cheese. Place the cherry halves on top, sprinkle with pine nuts, and pour over the sauce.

With arugula and avocado

This light, refreshing salad is very easy to make. The delicate taste of avocado, reminiscent of young pine nuts, and the special indau complement each other unsurpassedly. The approximate calorie content of the dish is 153 kcal/100 grams.

• Arugula – 150 gr;
• olive oil – 1 tablespoon;
• avocado – 150 gr;
• lemon juice – 1 teaspoon;
• salt, ground pepper - to taste.

1. Wash the arugula greens under running water. Then dry the leaves and tear them coarsely with your hands.
2. Cut the avocado pulp into cubes and pour lemon juice over them, add to the greens.
3. Season the salad with olive oil, salt and pepper.
4. Stir carefully before serving.

With arugula and cherry tomatoes

The sweet taste of ripe cherry tomatoes harmonizes perfectly with the sharp taste of arugula, softening it. It will take 10 minutes to cook. The calorie content of the dish is approximately 90 kcal/gram of finished salad.

• Cherry tomatoes – 250 gr;
• arugula – 300 gr;
• parmesan – 50 gr;
• olive oil – 30 ml;
• salt, ground dark pepper - to taste,
• lemon – ½.

1. Wash small tomatoes and cut them in half.
2. Place the washed greens in a colander and dry.
3. Cut the cheese into thin slices. If Parmesan is not available, it can be replaced with another hard cheese.
4. Place the whole salad leaves in the center of the dish. If the leaves are very large, then they can be torn apart by hand.
5. Place the tomato halves on the arugula. Sprinkle with salt and pepper.
6. Top with cheese shavings. Such thin plastics can be planed using a vegetable peeler.
7. The final step is to drizzle with olive oil mixed with lemon juice.

This video will show you another version of making a salad.

Video: Very tasty salad with arugula and feta cheese

5 Surprisingly Simple and Savory Arugula Salads

Those who love arugula salad have long known the benefits and harms of this greenish superfood. In general, it will never be superfluous to remind them, especially since it is always nice to find out that from a healthy product you can prepare indescribably tasty dishes.

Beautiful carved arugula leaves with a fresh, pleasant taste (it has a spicy, nutty color) are especially adored by those who are partial to Mediterranean cuisine. Arugula is added both to main dishes and to salads, because in cooking all the components of this salad have been used, and not just the leaves. Thus, arugula flowers are very popular in their fresh form, and the most delicious oil is made from the seeds.

It is also useful to know that:

Arugula is rich in vitamins (E, B, C, A, K) and minerals (zinc, magnesium, selenium, sodium, copper, phosphorus, manganese and iron), therefore it is useful all the time, but especially during the period of vitamin deficiency, which continues in our country more than six months.

100 grams of arugula contain only 25 kilocalories, which makes the salad a good dietary product.

Arugula is indicated for people with diseases of the gastrointestinal tract because it has a positive effect on digestion, improving metabolism. It should also be included in the diet of those who often suffer from colds: lettuce leaves help fight viruses and germs, increasing immunity and the body's defenses. This salad helps normalize blood pressure, blood sugar levels (the internal environment of the human and animal body) and water-salt metabolism.

Due to the high content of vitamins and other essential microelements, arugula has an excellent effect on the condition of nails and hair.

5 recipes for regular and tasty salads with arugula

With arugula and corn salad

Ingredients
arugula and corn salads - 70 g each
beets, carrots, pumpkin - 200 g each
walnuts - 50 g
feta cheese - 100 g
pesto sauce - 3 tablespoons
olive oil, salt, pepper

Manufacturing
Cut the beets and pumpkin into cubes, cut the carrots into slices. Place them on a baking sheet lined with parchment, sprinkle with olive oil, sprinkle with salt and pepper and bake in an oven preheated to 190 degrees for 20-30 minutes. Place arugula and corn into a salad bowl, add baked vegetables (cooled slightly), diced feta, crumbled walnuts, and season with pesto.

With arugula and shrimp

Ingredients
arugula – 70 g
shrimp – 300 g
cherry tomatoes – 70 g
parmesan – 40 g
pine nuts – 30 g
olive oil, balsamic vinegar – to taste

Preparation:
Clean the shrimp and fry in vegetable oil. Cut the cherry tomatoes into halves. Cut the cheese into thin slices. Place arugula, tomato halves on top, shrimp on top and cheese slices on top. Drizzle with olive oil and balsamic vinegar. Sprinkle with pine nuts.

With arugula and turkey pate

Ingredients
smoked turkey breast – 200 g
pork ham – 30 g
port wine – 2 tbsp.
l. orange juice – 2 tbsp.
l. 20% cream – 3 tbsp.
l. cottage cheese – 100 g
olive oil – 3 tbsp.
l. bunch of arugula
thyme to taste
lemon juice - 1 tsp.
balsamic vinegar - 1 tbsp.
l. zest of 1 lemon
thyme, salt, pepper

Preparation:
Grate the lemon zest on a small grater and squeeze the juice into a separate glass. Chop the thyme leaves. Whip the cream. Add the thyme and lemon zest and beat well again. Cut the turkey and pork ham without skin and fat into pieces. Place the meat in a blender, adding cottage cheese, port wine and orange juice. Combine the cream and meat mixtures, add salt and pepper. Transfer the resulting mixture to a container, cover with a lid and leave in the refrigerator for an hour. Place the arugula on plates and drizzle with a mixture of lemon juice, balsamic vinegar and olive oil. Place the cooled pate on top. Can be served with white bread toast.

With arugula and tuna

Ingredients
canned tuna – 400 g
arugula – 80 g
cherry tomatoes – 200 g
eggs – 4 chicken or 8 quail
half an onion
balsamic vinegar
olive oil

Making
the eggs: Boil the eggs - cut the chicken eggs into circles, and cut the quail eggs in half. Cut the tomatoes into halves. Cut the onion into half rings. Mix everything in a bowl along with arugula, season with olive oil and balsamic. Mix everything carefully again. Break the tuna and place it in a bowl with the salad, mix gently with large spoonfuls.

With arugula, tomatoes and mozzarella

Ingredients
cherry tomatoes – 100 g
mozzarella cheese – 300 g
arugula – 100 g
balsamic vinegar
olive oil

Preparation:
Cut the mozzarella, cut the tomatoes in half. Place arugula in a container, adding mozzarella and tomatoes. Stir. Drizzle with olive oil and balsamic and stir again.

How to create a salad with arugula according to a step-by-step recipe with photos

The herb arugula has been known to people since ancient times. Its implementation gives dishes a unique smell and peppery-mustard-nutty taste. Arugula is grown not only in greenhouses, but also at home.

That’s why it is widely used in Italian and Mediterranean dishes, and not only that. There are many ordinary, but very tasty salads with arugula. I would like to introduce you to them now.

Regular recipe for arugula salad with cherry tomatoes and pine nuts

Ingredients

How to choose the right products

• The smaller the arugula leaves, the more bitterness they contain. When purchasing, pay attention to the fact that the leaves are not limp. Arugula should be stored separately from vegetables and citrus fruits. She can absorb their smell, and give them their bitterness.
• Pine nuts are often added to salads with arugula. You can sprinkle them on the salad or chop the nuts and add them to the dressing. You can also use other nuts - cashews, walnuts. Pay attention to their freshness and properties.

Step-by-step production

Fundamentally! Do not cut arugula with a knife - oxidation occurs at the cut site and a nasty bitterness occurs.

Wash and dry a small bunch of arugula. Tear it into large pieces with your hands.

Recipe video

You can see how the super-vitamin vegetable salad from arugula is prepared in this video.

What is it served with?

The salad comes out catchy, representative and very appetizing. It can be prepared both for a formal feast and for an ordinary lunch or dinner. Served with meat, fish dishes, pastas, pizza, risotto. Dress the salad before serving and do not store it ready-made, because arugula immediately releases juice.

Tips and tricks for making

• To enhance the taste, pine nuts can be lightly fried in a frying pan with vegetable oil.
• If you don’t have cherry tomatoes, it’s not bad luck, you can completely replace them with ordinary tomatoes.
• You can add any cheese to the salad, depending on your taste - both hard and mozzarella. If you have parmesan in the refrigerator, it’s unbeatable! Grate it and sprinkle on the salad before serving.
• Add a spoonful of lemon juice or a couple of drops of balsamic vinegar to the salad dressing - its taste will sparkle with new colors. You can also add wine or rice vinegar to the dressing.
• You can add your favorite herbs and seasonings to the salad in small quantities.

Other manufacturing options

• You can add other ingredients to the arugula salad. It mixes perfectly with tuna, salmon, shrimp, croutons, fried chicken breast, and avocado.
• If you like the most ordinary salads, prepare a wild garlic salad with boiled eggs, a vitamin salad with several types of greens, or a hearty Chinese cabbage salad with mayonnaise.
• For lovers of Chinese cuisine, I advise you to prepare a salad with funchose.

Salad recipe with arugula and shrimp

Ingredients

Step-by-step production

1. Place washed and dried arugula (30 g) in a bowl.
2. Cherries, 5-6 pieces, cut into halves and send them to the arugula.
   
3. Pour a tablespoon of oil into a frying pan and heat it. Add 2 peeled cloves of garlic.
   
4. Add 4 cooked tiger prawns to the frying pan. Fry them for 3-4 minutes.
   
5. Transfer to paper napkins to remove excess fat.
   

Recipe video

Watch how a professional restaurant chef prepares this delicious salad. I'm sure you'll want to repeat it immediately!

Vegetable salad recipe with arugula, avocado and balsamic vinegar

Ingredients

Step-by-step production

1. Cut half an onion into half rings. If you don’t have blue Crimean onions, take regular onions.
   
2. Cut 5-6 cherry tomatoes into halves or quarters.
   
3. Place 50 g of washed and dried arugula in a bowl.
   
4. Add chopped tomatoes and onions to it.
   
5. Cut 100 g of boiled pork into small pieces and also place in a bowl. Boiled pork can be replaced with boiled or fried chicken fillet.
   
6. Peel half an avocado and cut into thin semicircles.
   
7. Add to the rest of the ingredients. Mix.
   
8. In another bowl, make salad dressing. Mix 2 tablespoons of olive oil and a teaspoon of balsamic vinegar. Add a teaspoon of honey, a little salt and pepper to taste. Mix thoroughly.
   
9. Add dressing to the salad, mix everything again and sprinkle with a teaspoon of sesame seeds. Salad ready!
   

Recipe video

I invite you to watch a video on how to make this delicious salad.

Arugula salad: 8 fast, delicious recipes

Savory and fresh salads with arugula will be a delightful addition to your daily menu. They cook quickly, amaze with the richness of their taste and are healthy - isn’t this an impeccable combination?

Arugula has been grown in the Mediterranean since the times of the Roman Empire, although back then it was considered an aphrodisiac. At the moment, it is most often used in salads, to which it adds richness and pungency of taste. Arugula is very popular in Italian cuisine: namely, it is added to pizzas and pesto sauce along with basil.

The magazine “Liza” gives you the opportunity to try preparing the freshest salads with arugula according to ordinary and exciting recipes!

Salad with arugula and basil

Ingredients for making salad:

• arugula – 3 bunches
• sea ​​salt
• olive oil – 5 tbsp. spoons
• butter - 1 tbsp. spoon
• pine nuts - 2 tbsp. spoon
• purple basil - 2 sprigs
• garlic - 1 clove.

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First, you need to finely chop the arugula and basil, and pass the garlic through a press or grate it on a small grater. Then put the chopped herbs and garlic in a blender, add salt and spices to taste and mix, pouring olive oil evenly in a narrow stream. Turn off the blender when the mixture is smooth.

Fry the pine nuts in sunflower oil and place the homogeneous mixture in the refrigerator. After cooling, sprinkle the unusual salad with pine nuts, decorate to taste and serve.

Italian king prawn salad

Ingredients for making salad:

• arugula - 1 bunch
• Parmesan cheese - 75 g
• extra virgin olive oil
• garlic – 1 clove
• king prawns – 115 g
• Cherry tomatoes - 20 pcs.
• pine nuts - 65 grams.

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Start by boiling shrimp in lightly salted water, then fry them in sunflower oil with a clove of garlic. We recommend tearing the arugula into small pieces with your hands and putting it in a salad bowl, and then cutting the tomatoes into several slices. Mix all the ingredients, season with olive oil and sprinkle with pine nuts or any others of your choice. Then garnish the salad with grated Parmesan cheese and the dish is ready.

Salad with salmon and arugula

Ingredients for making salad:

• arugula – 125 g
• lemon - 1 pc.
• shallots - 2 pcs.
• hard cheese – 65 g
• small grapefruit - 1 pc.
• pitted olives – 10-12 pcs.
• salmon fillet – 375 g
• salt - 1/2 tbsp. spoons
• sweet sand - 2 tbsp. spoons
• ground red pepper - on the tip of a knife
• wine vinegar - 45 ml
• olive oil – 65 ml
• garlic to taste.

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Mix salt, sweet sand and ground pepper, and then brush the salmon fillet on both sides with this consistency. Transfer the fillets to another bowl and drizzle with olive oil and vinegar. Leave the cooked piece to marinate for an hour at room temperature.

Peel the small grapefruit from the skin and snow-white films, then cut it into cubes. Grind the garlic through a garlic press, and cut the lemon into thin slices along with the zest. After this, finely chop the arugula.

Cut the marinated salmon into strips and carefully place on plates. Next to the fish, place chopped onions and herbs, grapefruit cubes and lemon slices. Garnish the dish with olives and sprinkle with grated Parmesan.

Salad with tomatoes and arugula

Ingredients for making salad:

• arugula - 1 small bunch
• olive oil - 3 tbsp. spoons
• salt – 1 pinch
• avocado - 1 pc.
• cherry tomatoes – 14-16 pcs.
• lemon - 1 pc.

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Peel the avocado from the skin and center pit, then cut into thin slices and place on a plate. Cherries need to be cut lengthwise into halves, and then placed on top of the avocado slices. Tear the arugula with your hands and sprinkle it over the cherry tomatoes. At the end of cooking the fields, add a sauce of lemon juice and olive oil, salt and garnish with halves of cherry tomatoes and a sprig of arugula.

Melon salad with arugula

Ingredients for making salad:

• arugula – 2 bunches
• melon pulp – 120 g
• shrimp - 4 pcs.
• olive oil - 1 teaspoon. spoon
• wine vinegar - 15 ml
• dark ground pepper
• salt - 1 pinch.

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Mix olive oil with vinegar to create a salad dressing. Cut the melon pulp into cubes and finely chop the arugula. Then fry the shrimp until golden brown, and place melon cubes in the center of the dish, with shrimp around it.

Sprinkle the entire empty space with herbs and dressing and serve immediately. It is very important that the melon be cool and the shrimp hot, because this is where the inimitable taste of the salad lies.

Sea salad with anchovies and shrimp

Ingredients for making salad:

• Cherry tomatoes - 5 pcs.
• shrimp – 50 g
• arugula – 25 g
• anchovies – 1-2 pcs.
• reddish onion - 1 pc.
• garlic - 1 clove
• snow-white dry wine – 65 ml
• salt
• dark ground pepper
• purple basil - 1 pc.
• noodles – 50 g
• tomatoes – 110 g.

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Chop the onion and garlic. Fry the pre-cleaned anchovies in oil along with the shrimp. If desired, you can add a little wine to the pan with them to give the shrimp a special taste. Prepare tomato puree and simmer it with our “sea” consistency for another 3-4 minutes. Add salt, pepper and spices to the pan to taste.

Place cherry tomato halves and add noodles boiled in salted water. Then they should be mixed with the consistency in a frying pan, and all this beauty should be transferred to a salad bowl and mixed well. Garnish the dish with arugula and purple basil leaves.

Salad with arugula, beets and cheese

Ingredients for making salad:

• arugula – 3 bunches
• salt
• dark ground pepper
• goat cheese – 180 g
• beets - 3 pcs.
• pistachios – 100 g
• cold pressed olive oil - 3 tbsp. spoon
• white wine vinegar - 1 tbsp. spoon
• shallots - 2 pcs.
• grainy mustard - 1 teaspoon. spoon
• sweet sand - 1 teaspoon. spoon.

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Beat the oil and vinegar in a blender until smooth, then finely chop the shallots and add along with sweet sand and mustard to the blender. Whisk again.

Grate the goat cheese. Boil the beets in lightly salted water, let cool and cut into cubes. Grind the pistachios in a blender. Mix the ingredients with salad dressing and garnish with arugula sprigs.

Salad with meat and arugula

Ingredients for making pork salad:

• arugula – 3 bunches
• salt – 2 pinches
• white ground pepper
• strawberries or strawberries – 240 g
• lemon – 1-2 pcs.
• lean pork – 350 g
• olive oil – 6-4 tbsp. spoons

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Remove the zest from the lemon and squeeze the juice from the pulp. Cut the pork into slices, which should be marinated in a marinade of olive oil and lemon juice. Don't forget to season with pepper and salt.

Cut the strawberries into slices. After marinating, fry the pork until cooked. Mix pieces of fried meat with arugula, lemon zest and strawberry slices. At the end we recommend sprinkling with olive oil and the juice that remained after frying.

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