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.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

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	659.7 grams (659.7g)

Amount per serving	% Daily Value*
Calories	1119

Total Fat 104.40g	134%
Saturated Fat 13.00g	65%
Polyunsaturated Fat 31.10g
Cholesterol 0mg	0%
Sodium 645mg	28%
Total Carbohydrate 49.30g	18%
Dietary Fiber 19.70g	70%
Total Sugars 19.90g
Protein 17.60g	35%

Vitamin D 0IU	0%
Calcium 296mg	23%
Iron 5mg	28%
Potassium 1941mg	41%

*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.

Source of Calories

Fat: 77.8%

Protein: 5.8%

Carbs: 16.3%