Arugula Salad with Figs, Gorgonzola and Hazelnuts
(1 vote)
(1 vote)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
466
calories
Calories
Healthy, because
Even smarter
Nutritional values
Arugula is a lesser known cruciferous vegetable that provides many of the same benefits as other cruciferous vegetables, which include broccoli, kale, and Brussels sprouts. The hazlenuts provide healthy fats and some protein, and the figs provide plenty of fiber and vitamins. The gorgonzola also provides healthy fats and calcium.
For added protein, you can add some prosciutto to the dish.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 466 cal. | (22 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 57.8 μg | (96 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 18.5 μg | (41 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 586 mg | (15 %) | ||
| Calcium | 412 mg | (41 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 24 mg | |||
| Cholesterol | 41 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 bunch Arugula
- 6 fresh ripe Figs
- 3 ozs peeled Hazelnuts
- 7 ozs Gorgonzola
- 4 Tbsps olive oil
- 2 Tbsps white balsamic vinegar
- salt
- freshly ground peppers
Preparation steps
1.
Rinse and dry the arugula. Wipe the figs, trim, and cut into wedges. Coarsely chop the nuts, then mix with the cheese, arugula, and figs. Transfer the mixed salad onto plates.
2.
Mix the olive oil and vinegar to make a vinaigrette. Drizzle the salad with the dressing, season with salt and pepper, and serve.
