Arugula salad with seeds and avocado

Arugula salad with seeds and avocado

Looking for a salad recipe that is not only healthy but also full of flavors and textures? Then the arugula salad with seeds and avocado is the perfect choice! This easy-to-make recipe is ideal for a quick lunch or as a side dish for a refined dinner. Arugula, with its slightly peppery taste, pairs perfectly with the creaminess of avocado and the crunch of seeds, offering a balance of nutrients and flavor.

Total preparation time: 15 minutes
Number of servings: 2

Ingredients

- 50 g of fresh arugula
- 1 medium ripe tomato
- 1/2 red bell pepper
- 1 green onion
- 200 g white radish
- 1/2 avocado, peeled and cut into pieces
- 1 tablespoon raw sunflower seeds
- 1 teaspoon flaxseeds
- 1 tablespoon balsamic vinegar
- 1-2 tablespoons extra virgin olive oil
- Sea salt, to taste

Step-by-step instructions

1. Preparing the ingredients: Start by washing all the vegetables thoroughly under cold running water. It is important to clean the tomato, pepper, onion, and radish well to remove any traces of pesticides or dirt.

2. Cutting the vegetables:
- Slice the tomato into thin, even slices for a nice presentation.
- Cut the red bell pepper into thin strips, and finely chop the green onion.
- The white radish can be sliced thinly or diced, depending on your preferences.

3. Assembling the salad:
- In a large bowl, add the arugula, tomato, pepper, onion, and radish. Gently toss to evenly distribute the ingredients.
- Add the cut avocado and carefully mix to avoid crushing the avocado pieces.

4. Seasoning:
- Sprinkle the sunflower seeds and flaxseeds over the salad.
- In a small bowl, combine the extra virgin olive oil with the balsamic vinegar. This combination will add a note of acidity that balances the salad's flavor.
- Drizzle the dressing over the salad and gently toss. Season with sea salt to taste.

5. Serving:
- The salad is ready to serve! You can bring it to the table in the bowl it was prepared in or transfer it to individual plates for an elegant presentation.
- A personal suggestion would be to add a few lemon slices next to the salad for an extra touch of freshness.

Helpful tips

- Choosing ingredients: Choose fresh arugula with green, crisp leaves. If you cannot find arugula, you can use baby spinach or green lettuce, but arugula will provide a characteristic peppery flavor.
- Seeds: Sunflower seeds can be lightly toasted in a pan to enhance their flavor. Additionally, flaxseeds add a boost of omega-3 and fiber.
- Avocado: Make sure the avocado is ripe but not too soft. A perfect avocado should be firm to the touch but yield slightly under pressure.
- Vegan option: This salad is already vegan, but if you want to add a source of protein, you can include cooked chickpeas or marinated tofu.

Nutritional benefits

This arugula salad with seeds and avocado is rich in vitamins, minerals, and antioxidants. Arugula is an excellent source of vitamin K, vitamin C, and folate, while avocado provides healthy fats. Sunflower seeds and flaxseeds are rich in protein and fiber, helping to maintain digestive health.

Frequently asked questions

1. Can I add other ingredients?
- Of course! You can add feta cheese or parmesan for a richer taste, or you can include other vegetables like cucumbers or carrots.

2. How can I store the salad for the next day?
- The salad can be stored in the refrigerator, but it is best to add the dressing and avocado just before serving to avoid the ingredients becoming soggy.

3. What drinks pair well with this salad?
- A dry white wine or a lemon aperitif would perfectly complement this salad. Additionally, a chilled green tea would be a healthy option.

Conclusion

This arugula salad with seeds and avocado is not only delicious but also full of health benefits. It is perfect for a quick lunch or a light dinner, and the combination of textures and flavors makes it truly special. Prepare it with love and enjoy every bite! Enjoy your meal!

 Ingredients: 50 g arugula, 1 tomato, 1/2 red bell pepper, 1 green onion, 200 g white radish, 1/2 avocado, peeled and chopped, 1 tablespoon raw sunflower seeds, 1 teaspoon flax seeds, 1 tablespoon balsamic vinegar, 1-2 tablespoons extra virgin olive oil, sea salt

 Tags:  arugula salad