Arugula Salad with Lime Maple Vinaigrette
Here’s a refreshing and flavourful Arugula Salad with Lime Maple Vinaigrette, perfect for your summer cookouts. Grilling the fruits adds a delightful smoky twist, making this salad a standout dish for any gathering. Packed with a mix of vibrant greens, juicy fruits, creamy avocado, and savoury halloumi, this salad offers a delicious blend of textures and flavours. The candied pecans add a sweet and spicy crunch, while the lime maple vinaigrette ties everything together with a zesty finish. This versatile salad is not only high in protein and nutrients but also a feast for the senses. Enjoy it as a standalone meal or as a perfect side for your favourite grilled meats.
This Arugula Salad with Lime Maple Vinaigrette recipe not only offers a burst of fresh flavours but also provides a range of nutrients that support thyroid health and help manage blood sugar levels.
Diabetes-Friendly Benefits
Spinach and Arugula: Low in carbohydrates and high in fibre, which helps regulate blood sugar levels.
Avocado: High in fibre and healthy fats that contribute to satiety and stable blood sugar levels.
Berries: Low glycemic index fruits that provide antioxidants and vitamins without causing significant spikes in blood sugar.
Thyroid-Friendly Benefits
Spinach and Arugula: Rich in vitamins and minerals, including folate and vitamin K, which are beneficial for thyroid health.
Avocado: Contains monounsaturated fats and antioxidants that support thyroid function.
Pecans: Good source of selenium, which is important for thyroid hormone production.
Macronutrient Composition per Serving
Calories: Approximately 400 kcal
Protein: 10g
Fat: 30g
Carbs: 25g
Ingredients Used for Arugula Salad with Lime Maple Vinaigrette
Salad:
Arugula and Spinach Mix: These leafy greens provide a fresh, peppery, and slightly sweet base for the salad, offering a mix of textures and flavours while being rich in vitamins and minerals.
Corn: Grilled corn adds a sweet and smoky flavour, as well as a pleasant crunch. It also provides fibre and vitamins.
Cucumbers: Sliced cucumbers contribute a crisp, refreshing element, balancing the richness of the other ingredients.
Peaches: Grilled peaches introduce a juicy sweetness and a slight char that enhances their natural flavour, adding a summery touch.
Avocados: Sliced avocados add creaminess and healthy fats, making the salad more satisfying and nutritious.
Halloumi Cheese: Grilled halloumi provides a salty, savoury flavour and a chewy texture that contrasts well with the other ingredients.
Mixed Berries (Blackberries and Blueberries): These fruits add a burst of sweetness and tartness, along with antioxidants and vitamins.
Candied Pecans:
Pecans: Candied pecans offer a sweet, crunchy texture with a hint of spice and fennel flavour, enriching the salad’s complexity.
Maple Syrup: Used to candy the pecans, it adds natural sweetness and a rich flavour.
Fennel Seeds: Infuse the pecans with a unique anise-like flavour, enhancing the overall taste profile.
Lime Vinaigrette:
Chilli Flakes: Provide a mild heat that balances the sweetness of the candied pecans.
Olive Oil: Used both in the candied pecans and the vinaigrette, it adds healthy fats and a smooth texture.
Apple Cider Vinegar & Balsamic Vinegar: These vinegar add acidity and depth to the vinaigrette, balancing the sweetness and richness of the other ingredients.
Dijon Mustard: Adds a tangy flavour and helps emulsify the vinaigrette, ensuring a cohesive dressing.
Lime Juice: Brings a bright, zesty flavour to the vinaigrette, complementing the sweetness of the maple syrup.
Salt and Pepper: Essential seasonings that enhance all the flavours in the salad.
Alternative Ingredients
Arugula and Spinach Mix: Substitute with baby kale, mixed greens, or romaine lettuce.
Peaches: Substitute with grilled nectarines, apricots, or plums.
Avocados: Use sliced mango or papaya for a tropical twist.
Halloumi Cheese: Replace with feta, goat cheese, or mozzarella.
Mixed Berries: Use strawberries, raspberries, or pomegranate seeds.
Pecans: Substitute with walnuts, almonds, or sunflower seeds.
Maple Syrup: Use honey or agave nectar.
Fennel Seeds: Replace with caraway seeds or anise seeds.
Chilli Flakes: Use cayenne pepper.
Preparation Tips for Arugula Salad with Lime Maple Vinaigrette
- Candied Pecans: Ensure the pecans are evenly coated with the syrup mixture and spread out on the baking sheet for even cooking.
- Grilling Fruits and Halloumi: Preheat the grill to medium-high and lightly oil the grill grates to prevent sticking. Keep an eye on the fruits and cheese to avoid burning.
- Vinaigrette: Shake or whisk the vinaigrette well to ensure it is fully emulsified. Adjust the seasoning to your taste before adding it to the salad.
- Assembling the Salad: Combine the ingredients gently to avoid bruising the greens and damaging the more delicate fruits.
Serving Tips for Arugula Salad with Lime Maple Vinaigrette
- Presentation: Arrange the ingredients attractively on a large platter for a visually appealing presentation. Garnish with extra fresh herbs if desired.
- Accompaniments: Serve with crusty bread or pita chips. This salad pairs well with grilled meats like chicken, fish, or shrimp.
Storage Tips
Dressing: Store any leftover vinaigrette in an airtight container in the refrigerator for up to one week.
Salad Components: Keep the greens, grilled corn, and fruits separate from the dressing until ready to serve to prevent wilting.
Candied Pecans: Store in an airtight container at room temperature for up to one week.
Assembled Salad: If storing leftovers, keep the salad and dressing separate to maintain freshness. Consume within one day for best quality.
Arugula Salad with Lime Maple Vinaigrette
Ingredients
Salad
- 250 g arugula and spinach mix
- 4 cubs corn
- 4 cucumber, sliced
- 2 peaches, halved
- 2 avocado, sliced
- 200 g halloumi cheese, sliced
- 1 cup mixed berries, blackberries and blueberries
Candied Pecans
- 1 cup pecans
- 2 tbsp maple syrup
- 1 tsp fennel seeds
- pinch chilli flakes
- 1 tbsp olive oil
Lime Vinaigrette
- ¼ cup olive oil
- 1 tbsp apple cider vinegar
- 1 tbsp balsamic vinegar
- 1 tsp dijon mustard
- 2 lime, juiced
- salt and pepper, to taste
Instructions
- Prepare the Candied Pecans: Preheat your oven to 350°F (175°C). In a bowl, mix the pecans with maple syrup, fennel seeds, chili flakes and olive oil. Spread the pecans on a baking sheet lined with parchment paper. Bake for 5-7 minutes, stirring occasionally, until they are glossy and fragrant. Let them cool.
- Grill the Fruits and Halloumi (Optional): Heat a grill to medium-high. Grill the corn until charred on all sides, about 10-12 minutes. Once cooled, slice the kernels off the cob. Lightly grill the halloumi slices until grill marks appear, about 2-3 minutes per side. Lightly grill the peaches for about 1-2 minutes, until they are slightly charred..
- Make the Vinaigrette: In a small jar, combine olive oil, honey, apple cider vinegar, balsamic vinegar, Dijon mustard, and lime juice. Season with salt and pepper. Shake well until emulsified.
- Assemble the Salad: In a large salad bowl, toss the arugula and spinach mix with cucumber slices. Add the grilled corn kernels, avocado slices, grilled halloumi, and grilled fruits. Drizzle the lime maple vinaigrette over the salad and toss gently to combine. Top with candied pecans.
Notes
• For an extra touch, you can add fresh herbs like mint or basil to the salad.
• Adjust the vinaigrette’s sweetness or acidity according to your taste by altering the honey and lime juice ratios.
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