An arugula salad with figs and walnuts.
Arugula salad with figs and walnuts belongs to the Levantine Mediterranean table, bringing together the sharpness of arugula, the sweetness of figs and the richness of walnuts.
Fresh figs appear in late summer, but dried figs work all year round. At suhoor the salad opens the appetite and feeds the body iron from the arugula and omega-3 from the walnuts.
In a small bowl, whisk the lemon juice with the honey and a pinch of salt and pepper until the honey dissolves. Add the olive oil gradually, whisking all the while, until a smooth dressing forms.
Wash the arugula and dry it in a colander. Remove the tough stems and keep the loose leaves. Arrange them in a deep serving dish.
Add the chopped red onion, the cut figs and the chopped walnuts over the arugula. Crumble the feta cheese over the top.
Pour the dressing over the salad right before serving and sprinkle on the sumac. Toss gently, or serve it untossed so the colors stay clear.
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 Salad with Figs and Walnuts, and how to fix them:
Double the figs and cut back the arugula. Older arugula is more bitter.
Soak dried figs in warm water for 10 minutes before cutting them. Firm figs need softening.
Double the honey and cut back the lemon. Older lemons are sharper.
Soak it in cold water for 10 minutes. Cut back the salt in the dressing.
One hour after it is made. Prepare the dressing and the vegetables ahead and combine them before serving.
The arugula wilts and the figs turn to paste.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| arugula | romaine lettuce | 1:1 | A milder flavor. |
| fresh figs | dried figs | 1:1 | Available all year round. |
| walnuts | toasted almonds | 1:1 | A similar flavor. |
| Ingredient | 4 people | 8 people | 12 people |
|---|---|---|---|
| Arugula | 200 g | 400 g | 600 g |
| Figs | 150 g | 300 g | 450 g |
| Walnuts | 40 g | 80 g | 120 g |
| Olive oil | 30 ml | 60 ml | 90 ml |
Add the figs right before serving, because they release juice that wets the arugula. Lightly toasted walnuts take on a deeper flavor and balance the sweetness of the figs.
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