Fresh, Flavorful Salad

INTRO

This Mediterranean Arugula Salad is the perfect fresh and flavorful salad recipe for summer. There are a variety of nutrients offered from the colorful produce incorporated in this salad. With a simple, homemade dressing, this salad can be your new healthy go-to. Save this link to easily access this recipe next time your craving a fresh, flavorful salad.  

INGREDIENTS

1 large handful arugula

1/2 red bell pepper

1 small persian cucumber

1/8 red onion

8 mini pearl grape tomatoes

1/2 cup chickpeas

1/8 cup sun-dried tomatoes

2-3 large basil leaves

1/4 cup shaved pecorino (or parmesan)

1-2 tbsp balsamic vinegar

3 tbsp extra virgin olive oil

Garlic powder, red pepper flakes, salt and pepper to taste

INSTRUCTIONS

Rinse and dry arugula and chickpeas.

Prep the veggies. Julienne bell pepper. Quarter and dice cucumber. Thinly slice red onion and pull apart to strips. Quarter mini pearl grape tomatoes.

Measure sun-dried tomatoes. Chiffonade basil. Shave pecorino.

In a medium salad bowl, add arugula, veggies, sun-dried tomatoes, basil and pecorino.

In a small bowl, mix balsamic vinegar, extra virgin olive oil, garlic powder, red pepper flakes, salt and pepper to taste.

Pour over dressing into the salad bowl and toss. Serve and enjoy!

HEALTH BENEFITS

Arugula is a cruciferous vegetable containing antioxidants which work against cell damage in the body. Additionally arugula contains vitamins A, C and K.

Balsamic vinegar is a type of vinegar shown to reduce spikes in glucose levels.

Cucumbers are composed mostly of water and contain vitamins K and A, phytonutrients and antioxidants.

Extra virgin olive oil is high in monounsaturated fats, helping to lower LDL cholesterol.

Fresh basil contains a variety of vitamins, minerals and antioxidants that are not present in dried basil.

Garbanzo beans are a source of fiber, protein, iron, folate and phosphorus. The fiber in garbanzo beans contain digestive promoting properties. The soluble fiber in garbanzo beans breaks down into butyrate, a bacteria that positively impacts the gut microbiome.

Red bell peppers notably contain high amounts of vitamin C, which is anti-inflammatory and immune boosting. Red bell peppers also contain high amounts of vitamin A and beta-carotene supporting healthy cells.

Red onion contains quercetin, an antioxidant which is anti-inflammatory and immune boosting. Red onion also contains manganese, biotin, copper and vitamins C and B6.

Tomatoes contain potassium, vitamins B and E, and a substance called lycopene, giving them their color. Lycopene helps to protect from cell damage.

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