Arugula torn into large pieces with drained corn, dressed with salt, vinegar and olive oil, and finished with raw cashews and roasted peanuts.
A salad that pairs the bitterness of arugula with the sweetness of corn, with a sharp vinegar and oil dressing between them.
The nuts are not only garnish: the raw cashews are soft and the roasted peanuts are crunchy, and the contrast within a single bite is the point.
Tear the arugula into large pieces and put it in a mixing bowl. Large pieces are deliberate here, since arugula is a thin leaf that wilts fast when cut small.
Add the washed and drained corn over the arugula. Draining is a condition, since the canning liquid thins the dressing and carries extra salt.
Mix the salt with the vinegar and olive oil and pour the dressing over the arugula and corn.
Toss the ingredients, garnish with the cashews and peanuts, and serve the arugula salad cold.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Arugula and Corn Salad with Cashews, and how to fix them:
It was dressed too early. Mix the dressing separately and pour it at the moment of serving.
It was not rinsed after draining. Rinse under cold water and drain well.
It was not whisked. Whisk the vinegar and salt first, then add the oil gradually.
The teaspoon of salt is the source's amount, alongside canned corn that is already salted. Start with half.
Cold, immediately after dressing.
Cut vegetables without dressing keep two days in a sealed container.
Tear the leaves, drain the corn and mix the dressing separately, then combine at serving.
Storing it dressed, since arugula wilts and does not come back.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Cashews | Chopped almonds | 15 g | Crisper and less rich, and easier to find. |
| Peanuts | Sunflower seeds | 15 g | Suits anyone avoiding peanuts and gives the same crunch. |
| White vinegar | Lemon juice | 15 ml | A softer acidity, closer to local taste. |
| Arugula | Baby spinach | 120 g | Less bitter, and it suits anyone who dislikes the bite of arugula. |
| Servings | Arugula | Corn | Olive oil |
|---|---|---|---|
| 1.5 (half batch) | 60 g | 115 g | 20 g |
| 3 (base) | 120 g | 230 g | 41 g |
| 6 (double) | 240 g | 460 g | 82 g |
Dress it at serving time, not before. Arugula wilts in acid within minutes, and a salad dressed early comes out limp however well it was chilled.
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