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    Home » By Diet » Low Carb

    Arugula Avocado Salad with Seeds

    Filed Under: 10 Minute Salads, Autumn Salads, Green Salads, Low Carb, Paleo, 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!

    Jump to Recipe Jump to Video Print Recipe
    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
    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 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!

    Pin me now and save for later!

    CLOSE-UP OF ARUGULA AVOCADO SALAD WITH TEXT OVERLAY
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    « The Best Vegetable Slicer - for super fast veg prep
    Lemon Basil Vinaigrette so fresh & bright! »

    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.

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