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Salad with dried tomatoes and arugula PP

Healthy Sun-Dried Tomato and Arugula Salad

Truly Italian — light, quick, and delicious! This sun-dried tomato and arugula salad is one I'd recommend to anyone who loves simple, wholesome recipes. It's clean-eating-friendly and works well for a diet.

Maria

Recipe author

Salad with dried tomatoes and arugula PP

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Composition / ingredients

Servings:

Sun-dried tomatoes

100

Olives

Arugula

Parmesan

Onion (red)

Olive oil

Lemon juice

Balsamic vinegar

Sugar

0.5

Salt

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 13 % 4 g

Fats 53 % 17 g

Carbohydrates 34 % 11 g

193 kcal

GI: 91 / 0 / 9

Cooking method

Cooking time: 25 min

Step 1:

How do you make a sun-dried tomato salad? Get the ingredients ready according to the list. The sun-dried tomatoes can be store-bought or homemade — it doesn't matter. I recommend using a red salad onion. Choose any cheese to your taste; mine is parmesan. You can swap the green olives for black ones.
Step 2:

Take the olives out of the brine and pat them dry. Cut each olive in half. Wash and dry the arugula. Take the sun-dried tomatoes out of the oil and pat them dry too.
Step 3:

Shave the parmesan or any other hard cheese into thin shavings. I used a fish-scaling knife for this. If you'd rather not slice the cheese into shavings, you can grate it.
Step 4:

Peel the onion and slice it into thin strips. Slice or tear the arugula into smaller pieces by hand as well. You can add the sun-dried tomatoes whole or cut them up.
Step 5:

In a suitable salad bowl, combine the cut arugula, olives, sun-dried tomatoes, and onion.
Step 6:

Get the ingredients for the dressing ready. Instead of balsamic vinegar you can use any table vinegar, or replace the vinegar entirely with lemon juice. Instead of olive oil you can use any other vegetable oil. If you'd rather not add sugar to the salad, replace it with something else or leave it out.
Step 7:

In a bowl, combine the balsamic vinegar, lemon juice, olive oil, salt, and sugar.
Step 8:

Mix the dressing well.
Step 9:

Pour the prepared dressing over the salad.
Step 10:

Mix all the ingredients well, distributing the dressing evenly.
Step 11:

Transfer the salad to a serving dish. Sprinkle the parmesan shavings over the top.

I can't put into words how much I love Italian cuisine. Alongside fairly hearty dishes like pasta, you'll also find very light salads and desserts. When it's hot out and you don't feel like standing at the stove sweating in an already-warm kitchen, salads like this are simply indispensable.
In my opinion, this salad is reasonably balanced and can be counted as a healthy recipe. There's nothing heavy in it (aside from the sugar, which you can easily skip). The olives and parmesan are quite filling. If you generally eat small portions and not too often, this salad makes an easy, wholesome lunch or a satisfying dinner. You can also cut the calories by adding less cheese or fewer olives and more arugula instead.
To keep your eyes from stinging when you slice onions, rinse the onion and the knife in cold water. The cutting board won't pick up the unpleasant onion smell if you rub it with a piece of lemon before slicing.
It's important to recognize that there are no recipes or foods in existence that are unconditionally good for everyone or unconditionally harmful to everyone. As with medicines, nutrition has its indications and contraindications and individual daily intake levels, and for most people all of this is highly personal. At the same time, there are countless myths "about healthy eating" (for example, that fat is bad) that distort the very essence of the concept and, in that distorted form, spread across the internet and the media. So remember that any "healthy recipe" is healthy only in a relative sense and shouldn't be taken as gospel. And even if the recipe's author — a "healthy-eating expert," a nutritionist, or a fitness trainer — calls something healthy or unhealthy, it may not be so for you personally. The site administration's view of healthy eating may not match the view of the recipe's author!