This sweet and light fig arugula salad hits all the spots. It’s quick and easy and makes a perfect summer salad. Can be made paleo, vegetarian, or satisfy any meat-eaters hunger as well.
Succulent figs, tangy goat cheese, sweet and crunchy candied walnuts with light and peppery arugula, this easy summer salad is to die for.
Fig season is here! I absolutely LOVE figs.
They’re tender with honey-like sweetness and notes of berry flavor.
A few other in-season summer recipes you may love:
I’ve been getting a lot of requests for salad recipes lately, and trust me, I get it.
It’s HOT out there! Figs work so well in a summer salad so I figured there couldn’t be a better time to share this recipe with you all.
Why Do I Love This Arugula Salad with Figs?
It’s so light and refreshing, it couldn’t be any more perfect for this hot summer weather that we’re having.
The fact that it is super healthy is obviously a plus.
It is also really easy to make and the taste is out of this world.
The maple dijon vinegarette dressing to pair with the salad is one of my favorites so I use it frequently on other salads as well.
What Type of Figs Should I Use?
I used Black Mission figs for this salad recipe; they have dark purple skin with a soft, sweet, and juicy center.
They are frequently paired with creamy cheeses such as goat cheese, which is a very common pairing with figs, so you’ll often see them together in a dish.
Black Mission figs usually begin their season in late June and are harvested through early fall so you can enjoy this recipe for several months.
When you’re picking out figs, make sure you choose ones that are already ripe since they don’t continue to ripen once they are picked from the tree.
What you see is what you get when it comes to figs! They should be slightly soft (not too soft) when you squeeze them; if they are hard they are not ripe enough.
Figs also spoil rather quickly so buy them right before you are ready to use them so they don’t go bad!
Nutritional Benefits of Figs
Similar to a lot of the fruits that I use in my recipes, figs are loaded with nutrients and possess many health benefits.
Figs are low in calories and filled with vitamins and minerals including copper, magnesium, potassium, riboflavin, thiamine, vitamin B6, vitamin K, and fiber.
Studies suggest that figs may relieve constipation and promote digestive health, improve heart health by reducing blood pressure, and improving total cholesterol, which may protect against cancer and promote healthy skin too!
Dried figs can be very high in sugar since the sugar is concentrated compared to fresh figs, so be mindful if you are consuming dried figs.
This is especially important in individuals who are insulin sensitive or who have diabetes.
Read More Here.
Some of my Favorite Ways to Serve Arugula Salad
This fig arugula salad is perfect for vegans (omit cheese) or vegetarians, but it’s also great for adding different proteins to make a fully balanced and satisfying meal.
Thinly sliced prosciutto delicately draped on top of the salad will just melt in your mouth and add the perfect saltiness with every bite.
Grilled chicken or salmon are a couple of other proteins that I like to add to this salad when I’m looking for something a little more filling and to hold me over longer.
If you want to keep it on the lighter side, simply add some roasted tomatoes or candied walnuts to keep your taste buds dancing.
How to Dress Healthy Fig and Arugula Salad
The arugula leaves will quickly soften once they are dressed, so wait until you are ready to serve your salad to toss in the vinaigrette.
An easy and delicate maple dijon vinaigrette dressing for this salad is so easy to make and only requires a few simple ingredients:
Ingredients for the Dressing
- Olive oil
- Dijon Mustard
- maple syrup
- Salt and Pepper, to taste
Ingredients for the Fig and Arugula Salad
- Baby arugula
- Black Mission figs, sliced
- Crumbled goat cheese
- Candied walnuts
Oil and vinegar naturally want to separate so if your vinaigrette separates after being stored for a while.
Use a whisk, blender or shake vigorously to create a smooth mixture again before using.
How to Store Fig and Arugula Salad
When storing your salad and dressing, make sure to store them separately and always dress the salad just before serving to prevent soggy greens.
Arugula by itself is best stored by wrapping the leaves in a cloth or paper towel, then placing them in a vented plastic bag in your vegetable crisper area of the fridge.
Arugula can keep for up to 10 days but is most flavorful if used within a week.
What’s your favorite way to eat figs? Leave a comment below!
I LOOK FORWARD TO SEEING YOUR CREATIONS! YOU CAN USE “TRIED IT” ON PINTEREST OR SHARE ON INSTAGRAM BY TAGGING #SHUANGYSEATS
More Healthy Summer Veggie Dish Ideas for you:
- 4 cups baby arugula
- 4 figs sliced
- ¼ cup crumbled goat cheese *
- ¼ cup walnuts
- 1 tbsp coconut sugar
Maple Dijon Vinaigrette
- 2 tbsp olive oil
- 1 tbsp Balsamic Vinegar
- 1 - 2 tsp Dijon Mustard
- 1 tsp maple syrup
- Salt Pepper to Taste
- Lightly grease a medium saucepan with cooking spray, spread a single layer of raw walnuts.
- Sprinkle coconut sugar on top. Stir occasionally to make sure walnuts are coated with sugar and golden brown all over.
- Toast for about 5 - 7 minutes medium heat, until golden brown.
- In small bowl or jar, mix together all the ingredients for the maple dijon vinaigrette.
- Stir with a fork or shake it well to combine.
Fig Arugula Salad
- Wash and dry the figs. Cut the stems then slice them in quarters or halves.
- In a big mixing bowl, lightly toss the arugula, figs, and cheese together with vinegarette (adjust the amount based on your preference).
- Once plated, drizzle extra vinegarette on top if needed. Toss on candied walnuts and serve.
Amount Per Serving: Calories: 204Total Fat: 14gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 7mgSodium: 285mgCarbohydrates: 17gFiber: 2gSugar: 13gProtein: 5g
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.