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Salads with Anastasia

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Arugula Avocado Salad with Seeds

Few Ingredient Recipes· Low Carb· Summer Salads

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Gluten FreeLow CarbVegetarian

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!


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!

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.

You will need…

LABELLED INGREDIENTS NEEDED TO MAKE ARGULA AVOCADO SALAD

Steps to making Arugula Avocado Salad

1PREPARE ARUGULA/ROCKET
You can either use a bunch of arugula (rocket) or baby arugula.
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

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.

More Avocado salad recipes:

  • ARUGULA-SALAD-WITH-AVOCADO-&-PRESERVED-LEMON
    ARUGULA SALAD WITH AVOCADO
  • GEM LETTUCE SALAD WITH COLOURFUL VEG & AVOCADO
    GEM LETTUCE SALAD
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!
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Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 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
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 tbsp pepitas (or pumpkin seeds)
  • Sea salt and freshly ground pepper to taste
For the vinaigrette…
  • ¼ cup olive oil
  • 3 tbsps lemon juice
  • 1 tsp poppy seed
Metric – Imperial
Instructions
  • Wash your arugula (rocket) and either pat or spin dry.
  • 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.
  • 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
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CLOSE-UP OF ARUGULA AVOCADO SALAD WITH TEXT OVERLAY
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About Anastasia

Anastasia is a home cook introduced to cooking at a young age (8 years old) and hasn’t gotten out of the kitchen since! She had her own coffee shop and ran her own catering business for over a decade. Her love of salads developed as she was always the one responsible for making the salads for family get-togethers and friends functions.

Previous Post: « Green Coral Salad – fresh, simple, delish!
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ANASTASIA FROM SALADS WITH ANASTASIA

Hi, I’m Anastasia,
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