Wild Arugula Salad with Garlic Croutons, Shaved Parmesan, and Lemon

Health score
7%
Wild Arugula Salad with Garlic Croutons, Shaved Parmesan, and Lemon
45 min.
6
231kcal

Suggestions


If you're looking for a refreshing and vibrant salad that embodies the essence of fresh ingredients, look no further than this Wild Arugula Salad with Garlic Croutons, Shaved Parmesan, and Lemon. This delightful dish offers a perfect harmony of flavors and textures that will elevate any meal or serve as a standalone snack. The star of this salad is undoubtedly the wild arugula, known for its unique, peppery taste and striking dark green, spiky leaves. Unlike its milder counterpart, wild arugula lends an impressive depth of flavor that enhances every bite.

Complementing the arugula are homemade garlic croutons, which add a satisfying crunch and an aromatic hint of garlic that lingers on the palate. The simplicity of tearing day-old ciabatta bread and toasting it to perfection allows you to customize the croutons to your liking. Drizzled with high-quality extra-virgin olive oil and zesty lemon juice, this salad bursts with brightness and freshness, making it the ideal accompaniment for any occasion.

Whether you're hosting a dinner party or simply treating yourself to a light meal, this Wild Arugula Salad will undoubtedly impress. With only 231 calories per serving, it’s a guilt-free indulgence that pairs beautifully as a side dish, antipasto, or a memorable starter. Let the flavors of this delightful salad inspire your next culinary adventure!

Ingredients

  • ounces arugula wild packed (preferably ; 10 cups )
  • ounce ciabatta bread with crust (preferably day-old)
  • large garlic clove peeled
  • tablespoons juice of lemon fresh ()
  • 0.3 cup olive oil extra virgin extra-virgin
  • ounces parmesan with vegetable peeler shaved

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 400°F. Rub crust of bread with garlic clove. Tear bread into 1-inch pieces and place in large bowl; toss with 1/4 cup olive oil.
  2. Sprinkle bread lightly with salt; arrange in single layer on rimmed baking sheet.
  3. Bake until golden and crisp around edges, about 10 minutes. Cool. DO AHEAD: Can be made 4 hours ahead.
  4. Let stand at room temperature.
  5. Place arugula in large bowl.
  6. Drizzle with 3 tablespoons olive oil and 2 tablespoons lemon juice, adding more lemon juice, if desired.
  7. Sprinkle with salt and pepper.
  8. Add 2/3 of croutons and half of Parmesan cheese and toss.
  9. Transfer to serving bowl; scatter remaining croutons and Parmesan cheese over and serve.
  10. Wild arugula is dark green with spiky leaves. It has a more intense flavor than that of regular arugula. You'll find wild arugula at farmers' markets and at some supermarkets.

Nutrition Facts

Calories231kcal
Protein15.53%
Fat50.64%
Carbs33.83%

Properties

Glycemic Index
14.83
Glycemic Load
0.36
Inflammation Score
-6
Nutrition Score
6.6160870907099%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.22mg
Kaempferol
9.89mg
Myricetin
0.01mg
Quercetin
2.27mg

Nutrients percent of daily need

Calories:230.62kcal
11.53%
Fat:13.13g
20.2%
Saturated Fat:3.75g
23.41%
Carbohydrates:19.73g
6.58%
Net Carbohydrates:18.83g
6.85%
Sugar:0.83g
0.92%
Cholesterol:9.64mg
3.21%
Sodium:420.27mg
18.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.06g
18.12%
Vitamin K:36.57µg
34.83%
Calcium:214.48mg
21.45%
Vitamin A:783.78IU
15.68%
Phosphorus:114.28mg
11.43%
Vitamin E:1.46mg
9.71%
Vitamin C:6.34mg
7.69%
Folate:29.51µg
7.38%
Manganese:0.1mg
5.14%
Magnesium:19.99mg
5%
Selenium:3.35µg
4.79%
Vitamin B2:0.07mg
4.28%
Fiber:0.89g
3.58%
Potassium:124.9mg
3.57%
Zinc:0.53mg
3.54%
Iron:0.59mg
3.29%
Vitamin B12:0.17µg
2.83%
Vitamin B6:0.04mg
2.1%
Vitamin B5:0.2mg
1.98%
Copper:0.03mg
1.42%
Vitamin B1:0.02mg
1.35%
Source:Epicurious