🥗 Arugula Salad With Oranges, Feta, and Sugared Pistachios 🍊
📜 History:
Arugula salad with oranges, feta, and sugared pistachios is a delightful combination of flavors and textures. The history of this salad is not particularly well-documented, but it’s a modern and popular dish that showcases the harmonious blend of sweet, tangy, and savory elements.
🧾 Components:
- Arugula: This peppery, leafy green is the base of the salad.
- Oranges: Fresh, juicy oranges provide a burst of citrusy sweetness.
- Feta Cheese: Creamy and salty, feta cheese balances the salad’s flavors.
- Sugared Pistachios: These add a delightful crunch and a touch of sweetness.
- Olive Oil: Used for dressing.
- Balsamic Vinegar: Adds acidity to the dressing.
- Honey: Sweetens the dressing.
- Salt and Pepper: For seasoning.
👩🍳 Preparation:
Sugared Pistachios:
- In a pan, melt sugar over medium heat until it caramelizes.
- Add pistachios and stir to coat them in the caramel.
- Transfer the coated pistachios to a parchment paper-lined tray and let them cool. Once they harden, roughly chop them.
Dressing:
- In a small bowl, whisk together olive oil, balsamic vinegar, honey, salt, and pepper. Adjust the sweet-tangy balance to your liking.
Assembling the Salad:
- Wash and dry arugula, then place it in a large salad bowl.
- Cut off the top and bottom of the oranges, then carefully peel and slice them into thin rounds or segments.
- Sprinkle feta cheese over the arugula.
- Add the orange slices on top.
- Drizzle the dressing over the salad, ensuring even coverage.
- Sprinkle the sugared pistachios on the salad.
⏰ Time Needed:
- Preparing the sugared pistachios will take about 10-15 minutes.
- Making the dressing will take around 5 minutes.
- Assembling the salad will take approximately 10 minutes.
In total, you can have this delicious Arugula Salad ready in around 25-30 minutes. It’s a fantastic blend of flavors and textures, making it perfect for a light, refreshing meal. Enjoy! 🍽️🥂
Certainly, here are the nutrition facts and some health information for the Arugula Salad With Oranges, Feta, and Sugared Pistachios:
📊 Nutrition Facts (Per Serving, approximate):
- Calories: 250-300 kcal
- Total Fat: 15-20g
- Saturated Fat: 4-6g
- Cholesterol: 10-20mg
- Sodium: 300-400mg
- Total Carbohydrates: 25-30g
- Dietary Fiber: 4-6g
- Sugars: 18-20g
- Protein: 7-10g
- Vitamin C: Approximately 50% of the daily recommended intake
- Calcium: Approximately 15% of the daily recommended intake
🏥 Health Information:
- Arugula is a low-calorie leafy green that’s rich in vitamins and minerals, including vitamin K, vitamin C, and folate. It’s also a good source of antioxidants.
- Oranges are high in vitamin C, which boosts the immune system, and they provide dietary fiber. They are low in calories and have a low glycemic index.
- Feta cheese adds a creamy texture and a salty flavor. While it’s a source of protein and calcium, it’s also high in saturated fat and sodium, so it’s best enjoyed in moderation.
- Sugared pistachios provide healthy fats and protein, but the added sugar increases the calorie content.
- The dressing, when used in moderation, can be a source of healthy fats (from olive oil) and can enhance the salad’s flavor.
- This salad is a good source of fiber, which aids digestion and can help you feel full.
Overall, this salad is a healthy and nutritious choice, particularly due to the vitamins, minerals, and antioxidants it contains. However, it’s essential to use the dressing and cheese in moderation if you’re watching your calorie and sodium intake. Enjoy it as part of a balanced diet! 🥗🍊🧀🥜
