Mediterranean Diet: Arugula Salad with Figs and Walnuts

Posted on March 11, 2013 | by
Arugula Salad with Figs and Walnuts

Arugula seeds and leaves are a popular Mediterranean diet

The peppery bite of arugula blends well with the soft flavor of the figs.

Arugula, also known as “rocket salad” or “rocket seed” comes mainly from the Mediterranean region. It is known t improve overall body health as it is considered one of the most healthy and useful natural foods. Arugula is loaded with vitamins A, P, C iron, potassium and dietary fiber and has very low calorie count.

Arugula is also known for improving the quality of blood and enhancing the function of the liver. It is considered an energy giving food.


  • Have ready 1/4 cup Parsley Chive Dressing
  • One 5-ounce container baby arugula
  • 1 cup dried Mission figs, chopped
  • 1/2 cup chopped walnuts, toasted


In a bowl toss arugula with the Parsley Chive Dressing. Arrange arugula on a platter or in a shallow bowl. Sprinkle with figs and walnuts. Serve with more dressing on the side if desired.

Serves 6


Per 1 1/4 cup salad with 2 teaspoons dressing:

  • Calories: 173
  • Fat: 11 g (0 g EPA, 0 g DHA, 1g ALA)
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 15 mg
  • Carbohydrate: 18 g
  • Dietary Fiber: 4 g
  • Sugars: 13 g
  • Protein: 3 g

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