Wild Arugula Strawberry Red Onion Mint Salad

We have relatives and  house guests this week  which is super nice. Last night I tried to put together a dinner salad with anything ” salad worthy” I  had at home. The end result was a surprisingly lovely looking salad which tasted super yumm ! Talk about ‘necessity being the mother of invention ‘ :)  Sweet strawberries tossed together with Wild arugula leaves  make the base for the salad. Add some finely chopped mint and spicy red onion finely sliced and you have a tangy, sweet and spicy salad. Drizzle it with some balsamic vinaigrette dressing( my favorite)  and you’re in salad heaven. Creamy ranch ( husband’s favorite)  seemed to go well too.  I took a quick picture before it got demolished and a second picture with the leftovers in a bowl. No fancy picture shots, but the salad is so pretty it came out lovely anyway!

Nutrition Nuts and Bolts 

Strawberries :  Low in calories, high in Vitamin C , B-complex group of vitamins and Vitamin A. Rich source of many health promoting phyto-nutrients that are essential for health.

Wild arugula :  low-calorie and one of the superior salad greens, it is high in vitamin A, C and K. Young, tender leaves feature a sweet, nutty, flavor with less peppery taste than strong spicy flavored mature greens.

Red Onions : Are one of the best natural sources of quercetin, a bioflavonoid that is particularly well suited for scavenging free radicals. Aside from its antioxidant properties, quercetin has been found to possess cancer fighting, anti-fungal, anti-bacterial, and anti-inflammatory properties.

Mint : Is a well-known mouth and breathe freshener. It is high in minerals like potassium, calcium, manganese, iron, and magnesium.  It is also good for digestion,  nausea, headaches, and has a strong flavor that infuses anything. I love mint and find ways to use it as much as I can

 

Wild Arugula Strawberry Red Onion Mint Salad

Serves 4-5
Prep time 10 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Salad
Misc Child Friendly, Pre-preparable, Serve Cold

Ingredients

  • 2 cups Wild arugula Greens
  • 8 Large Strawberries (chopped)
  • 1 Small Red onion (finely sliced)
  • 1/2 cup Mint (Chopped)

Note

Calories =  40 / serving

Directions

Wash arugula, strawberries and mint.
Slice strawberries and finely chop mint
Slice red onion thin
Toss everything together and serve with a balsamic vinaigrette dressing or a creamy light ranch dressing

Hope you liked this simple salad. I ‘m quite sure I will be making it sometime soon again. What is your favorite strawberry dish ?

 

#TheSaladBar



Comments

  1. Beautiful salad! So bright it is a feast for the eyes and mighty tasty too. Love the combination of strawberries, onion, and arugula.

    • Sunithi Selvaraj, RD says:

      Thanks ! The onion adds a sharp bite to it I think ! When I saw how pretty it looked I decided to blog it :)

  2. Sp pretty ! Strawberry season is in and this is a nice recipe to try. I grow a lot of mint in my yard, so will be happy to put that to use as well ! Thanks for sharing. My favorite strawberry dish is strawberry shortcake with a dollop of fresh cream !!

    • Sunithi Selvaraj, RD says:

      Yeah ! Good way to use up mint ! I hear it grows wild !! The mint adds a nice touch to it !

  3. Love this Sue ! Simple and easy to make !!! Yumm ! Will make it. Love your new recipe card format too ! It printed a pretty picture for me :) All your salads are lovely !

  4. Oh yes ! forgot to add. Love strawberry jelly ( home – made) make a batch of it when we go strawberry picking and have lots to spare. Drizzle it over ice cream too. It’s a rich jelly.

  5. Erika Sprinfield says:

    Wow, this salad looks really, really yummy! I love anything that has strawberry in it! Thanks for sharing this recipe, Sunithi!

  6. Perfect. This was exactly the type of salad I was looking for because I have a pot luck to go to this week, and I was given the task of creating the salad. Thank you so much!!

  7. Terrific recipes with healthy and creative themes. Love it — and will be sure to return often.Thanks for this blog.

  8. I hope that I could stick to my no rice diet starting tomorrow. Crossing my fingers to that really.

  9. Now this is a very odd combination, but it looks very interesting! I’m thinking of trying it but without the mint.. I don’t really like it’s taste in food! (Once had with tomato sauce and another time with chocolate) Of course in toothpaste and in chewing gums it’s ok, but not sure about the food! :D

  10. This is such a great resource that you are providing and you give it away free. I love seeing website that understands the value of providing a quality resource for free.

  11. I never had a chance to enjoy strawberry and much more mixed into salad. I will grab a kilo on the next strawberry season.

  12. Such a gorgeous salad, Sue! And I’m delighted to know all the nutritional benefits :)

  13. Great combination for a salad, love it!!

  14. Arugula is one of my all time favorite greens!! Haven\’t paired it with mint yet, but I love what you’ve done here. I have a lovely plant growing in my yard and will make use of it! Well done!

  15. Beautiful salad. I love how you added mint. Good job getting some pics before it was all gobbled up!

  16. I love mint and strawberries together!

  17. Strawberries and arugula are unbeatable together, and what a great idea to add the mint. Love it, Sunithi !!

  18. I love the combination of berries and red onion. I just love red onions!

  19. Thanks for sharing your info. I truly appreciate your efforts and I
    am waiting for your next post thanks once again.

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