Rainbow Carrot Walnut Arugula Salad with Oil-Free Fig Dressing

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Arugula Salad with Walnut Fig Balsamic Dressing – Healthy, Plant-Based, Oil-Free, Gluten-Free Raw Vegan Winter Recipe

Easy  |  Servings: 4  |  Ready In: 10 minutes |  Yield: 6 cups salad + 1 ½ cups dressing

Sweet dried figs, peppery arugula, and toasted walnuts create a delicious mixture of flavors and textures in this easy salad recipe. The oil-free balsamic dressing is a must-have for your healthy, plant-based repertoire. Serve with Asparagus Tarragon Pea Soup, Italian Winter Vegetable Barley Soup, or Farro Italian Vegetable Soup for a hearty dinner.

Ingredients

Oil-Free Fig Walnut Balsamic Dressing

For the Arugula Walnut Salad

  • ½ cup (2 ounces) chopped walnuts
  • 1 bunch rainbow carrots
  • 1 (5-ounce) container Baby Arugula

How it’s Done

Preheat your oven to 350F.

To make the Fig Walnut Balsamic Dressing: Place all of the walnuts (the total ¾ cup that you’ll need for both the dressing and the salad) in a baking dish. Toast in the oven until golden brown, 7-8 minutes. Reserve ¼ cup of the walnuts for the salad. Transfer the remaining ½ cup walnuts to a high-speed blender. Add the figs, balsamic vinegar, water, salt, and pepper. Puree. Add more water, as needed, to get a smooth, pourable consistency. Taste to adjust seasoning. Set aside.

While the walnuts toast, you can prepare you salad ingredients. Peel the carrots and cut in ¼-inch thick half-moon slices. Wash the arugula, if needed.

To make the Arugula Walnut Salad with Fig Walnut Balsamic Dressing: In a large bowl, combine the arugula, sliced carrots, ¼ cup toasted walnuts, and the Fig Walnut Balsamic Dressing. Toss well, evenly coating all of the arugula with the dressing. Taste to adjust seasoning. Serve and enjoy!

Serve with Asparagus Tarragon Pea Soup, Italian Winter Vegetable Barley Soup, or Farro Italian Vegetable Soup for a hearty dinner.

Arugula Salad with Walnut Fig Balsamic Dressing – Healthy, Plant-Based, Oil-Free, Gluten-Free Raw Vegan Winter Recipe

Chef Katie’s Tips:

Get Your Greens: You can use any salad greens for this recipe. If you’re not a fan of the peppery flavor of arugula, baby spinach is a bit sweeter. Baby kale, mesclun mix, or other baby greens would also work.

Make it Raw:  For a raw version of this, skip the step of toasting the walnuts.  

Extra Dressing: Make a big batch of the dressing and freeze extras. Besides salads, it also works great over other vegetables like fresh-sliced tomatoes, roasted mushrooms, or grilled onions.

Oil-Free:  I’m on a mission to get rid of empty calories, and oil is one of the biggest culprits.  This oil-free dressing uses the healthy fat of whole walnuts for a rich, creamy flavor.  The walnuts have other key nutrients (like calcium and iron) while oil is just fat.


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Nutrition Facts

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 180
% Daily Value *
Total Fat 10 g 16 %
Saturated Fat 1 g 5 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 7 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 141 mg 6 %
Potassium 527 mg 15 %
Total Carbohydrate 21 g 7 %
Dietary Fiber 5 g 18 %
Sugars 13 g
Protein 4 g 9 %
Vitamin A 269 %
Vitamin C 15 %
Calcium 12 %
Iron 9 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Shopping and Gear List

    • Happy Village Organic Sun-Dried Smyrna Figs
    • FISHER Chef’s Naturals Chopped Walnuts, No Preservatives, Non-GMO, 10 oz
    • Antica Italia Aged Italian Balsamic Vinegar of Modena IGP 16.9 Ounce (500ml)

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