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Home » Salads by Diet » Low Carb

Arugula Avocado Salad with Seeds

Made by Anastasia Papapetros - Serves 4 Filed Under: 10 Minute Salads, Autumn Salads, Green Salads, Low Carb, Paleo, Salad Index, Vegan, Vegetarian

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This Arugula Avocado Salad will give a power boost to your day with the healthy fats in the avocados and the omega-3s found in the seeds. Especially for the avocado lovers in my family!

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ARUGULA AVOCADO SALAD ON BLACK PATTERNED PLATE WITH AVOCADO HALVES AND LEMON ON THE SIDE

Creamy avocado brings a mouth-filling richness to this velvety salad, while the arugula (rocket) adds a peppery bite and the seeds a wonderful crunch. A delicious way to use up your avocados!

Table of contents

  • Are Pumpkin Seeds and Pepitas the same?
  • More Avocado salad recipes to try
  • You Will Need
  • How to Make It
  • Some Serving Ideas
  • Recipe Card
  • Pin me now and save for later!

Are Pumpkin Seeds and Pepitas the same?

While they are interchangeable pumpkin and pepita seeds are not the same.

  • Pumpkin Seeds – have a soft white or creme covered shell that is difficult to remove and are found in carving pumpkins. They have a soft, chewy texture with a sweet, nutty flavour.
  • Pepitas – these do not have a shell and come from hull-less pumpkins such as oilseed or Styrian. The flavour is light and nutty, with a smooth texture.

More Avocado salad recipes to try

  • Arugula and Preserved Lemon Salad
  • Gem Lettuce Salad
  • ARUGULA-SALAD-WITH-AVOCADO-&-PRESERVED-LEMON
    ARUGULA AND PRESERVED LEMON SALAD
  • GEM LETTUCE SALAD WITH COLOURFUL VEG & AVOCADO
    GEM LETTUCE SALAD

You Will Need

LABELLED INGREDIENTS NEEDED TO MAKE ARGULA AVOCADO SALAD

How to Make It

1PREPARE ARUGULA/ROCKET
You can either use a bunch of arugula (rocket) or baby arugula.
For a Wash the rocket, discard any wilted or damaged leaves, trim the ends, shake and either pat dry or spin dry in a salad spinner to remove excess water. Chop roughly and transfer to a large mixing bowl.
For baby arugula wash under cold running water, remove any damaged or wilted leaves then, either pat or spin dry.

  • KNIFE CUTTING ARUGULA STEMS ON WOODEN BOARD
    CUT ARUGULA ENDS
  • WASHING ARUGULA LEAVES IN A COLANDER UNDER TAP IN SINK
    WASH ARUGULA LEAVES
  • SPINNING ARUGULA DRY IN A SALAD SPINNER
    SPIN ARUGULA DRY
  • HANDS CHOPPING ARUGULA ON A WOODEN BOARD WITH A RED KNIFE
    ROUGHLY CHOP ARUGULA

2SHAKE OR WHISK DRESSING
Add all the vinaigrette ingredients to a glass jar and shake or whisk in a small bowl - until emulsified.

  • DRESSING INGREDIENTS IN BOWL
    ADD INGREDIENTS TO BOWL OR JAR
  • DRESSING INGREDIENTS IN BOWL WITH SMALL WHISK
    SHAKE OR WHISK DRESSING

3CUT AVOCADO
Pit and peel the avocados and cut into large dice. Transfer most of the avocado to your salad bowl and reserve approximately half an avocado to use as a garnish.

  • SLIDING A SPOON BETWEEN AVOCADO FLESH & SKIN
    WASH & PIT AVOCADO
  • AVOCADO ON WOODEN BOARD DICED WITH RED KNIFE
    DICE AVOCADO

4ASSEMBLE SALAD
Pour the dressing over the salad, season with salt and pepper and toss gently to combine. Taste and adjust seasonings according to your taste.
Arrange in a salad bowl, scatter the reserved avocado and pepitas on top and serve immediately.

  • ARUGULA AVOCADO SALAD INGREDIENTS IN WHITE BOWL
    ADD INGREDIENTS TO SALAD BOWL
  • TOSSING SALAD TO COMBINE
    TOSS SALAD TO COMBINE
  • ARUGULA AVOCADO SALAD ON BLACK PATTERNED PLATE WITH AVOCADO HALVES AND LEMON ON THE SIDE
    ARRANGE & TOP WITH AVOCADO & SEEDS

Some Serving Ideas

The perfect salad to serve with spicy food like curries or peri-peri chicken as it is refreshing and cooling. Also great to serve at a dinner party or barbecue.

Questions & Tips

Can I Make It Ahead?

Once this salad has been dressed then you really should eat it straight away.
However, you can make the lemony vinaigrette the day before and keep it refrigerated. Just bring it to room temperature and give it a good shake before adding to your salad.

What Diets Is Arugula Avocado Salad Suitable For?

Dairy-Free
Gluten-Free
Keto
Low Carb
Paleo
Vegan
Vegetarian
Whole30

Recipe Card

ARUGULA AVOCADO SALAD ON BLACK PATTERNED PLATE WITH AVOCADO HALVES AND LEMON ON THE SIDE

Arugula (Rocket) Avocado Salad with Seeds

This Rocket Salad will give a power boost to your day with the healthy fats in the avocados and the omega-3s found in the seeds. Especially for the avocado lovers in my family!
Print Recipe Pin Recipe Rate this Recipe
Prep Time: 10 minutes minutes
Cook Time: 0 minutes minutes
Total Time: 10 minutes minutes
* Times are an estimate and will depend on your skill level
Course: Salad
Cuisine: Australian
Keyword: arugula, avocado, rocket, seeds
Difficulty: Easy
Diet: dairy free, Gluten free, Keto, Low Carb, Paleo, Vegan, Vegetarian,, Whole30
Servings: 4 as a side
Calories: 308kcal
Author: Anastasia Papapetros
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Equipment
  • Salad Spinner
Ingredients
For the salad...
  • 1 bunch arugula / rocket (110g/4oz or 5 cups baby, loosely packed)
  • 2 large avocados (400g/14.20oz)
  • 1 tablespoon pepitas (or pumpkin seeds)
  • Sea salt and freshly ground pepper to taste
For the vinaigrette…
  • ¼ cup olive oil
  • 3 tbsps lemon juice
  • 1 teaspoon poppy seed
Metric - Imperial
Instructions
  • For a bunch of rocket/arugula, wash, discard any wilted or damaged leaves, trim the ends, shake and either pat dry or spin dry in a salad spinner to remove excess water. Chop roughly and transfer to a large mixing bowl.
  • For baby arugula, wash, discard any wilted or damaged leaves, trim the ends, then either pat dry or spin dry in a salad spinner to remove excess water.
  • Add all the vinaigrette ingredients to a glass jar and shake or whisk in a small bowl - until emulsified.
  • Pit and peel the avocados and cut into large dice. Transfer most of the avocado to your salad bowl and reserve approximately half a cup to use as a garnish.
  • Pour the dressing over the salad, season with salt and pepper and toss gently to combine. Taste and adjust seasonings according to your taste.
  • Arrange in a salad bowl, scatter the reserved avocado and pepitas on top and serve immediately.

Video

Nutrition information is calculated using an ingredient database and should be considered an estimate.
Calories: 308kcal | Carbohydrates: 11g | Protein: 4g | Fat: 30g | Saturated Fat: 4g | Sodium: 15mg | Potassium: 623mg | Fiber: 7g | Sugar: 2g | Vitamin A: 817IU | Vitamin C: 19mg | Calcium: 68mg | Iron: 1mg
Tried this recipe?Mention @salads_with_anastasia or tag #salads_with_anastasia!

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About Anastasia Papapetros

Anastasia has been passionate about cooking since she was eight years old, and hasn't left the kitchen since! With over a decade of experience running her own coffee shop and catering business, Anastasia has developed a true love for salads - especially for family get-togethers and friends' functions. She's the go-to for bringing the perfect salad to any occasion!

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