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Arugula Salad with Walnut Croutons

Top this quick and tasty salad with walnut croutons and enjoy a rich concentration of health-promoting omega-3 fatty acids from your green salad!

Prep and Cook Time: 10 minutes Ingredients: 1/2 medium yellow onion, thinly sliced 1 cup hot water 2 TBS light vinegar 1 bunch arugula Dressing: 2 medium cloves garlic, pressed 2 TBS chopped fresh parsley 1 TBS fresh lemon juice 1 TBS extra virgin olive oil Sea salt and black pepper to taste 1/2 cup coarsely chopped walnuts 2 oz gorgonzola cheese (optional)

Directions:

1. Press garlic and let sit for 5 minutes.
2. Slice onion thin and soak in hot water and vinegar while preparing rest of salad.
3. Whisk together the dressing ingredients, adding olive oil at the end, a little at a time.
4. Wash and dry arugula. Squeeze out excess liquid from onions. Combine onions and arugula and toss with dressing. Sprinkle salad with walnuts just before serving. Top with cheese (optional).

Serves 2

Healthy Cooking Tips:

Make sure your arugula is young and tender as older leaves can be quite bitter.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Arugula Salad with Walnut Croutons is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Arugula Salad with Walnut Croutons 1.00 serving 192.28 grams 303.83 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 185.57 mcg 232.0 13.7 excellent omega 3 fatty acids 2.92 g 121.7 7.2 excellent manganese 1.48 mg 74.0 4.4 very good vitamin A 3014.88 IU 60.3 3.6 very good vitamin C 28.59 mg 47.6 2.8 good folate 151.41 mcg 37.9 2.2 good copper 0.59 mg 29.5 1.7 good magnesium 106.53 mg 26.6 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Arugula Salad with Walnut Croutons

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