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Arugula, Tomato & Feta Salad

5 stars, average of 6 ratings

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If you've only got five minutes to make a quick side dish, try this Mediterranean inspired salad! It's packed full of flavor from peppery arugula (also known as rocket), sweet tomatoes and red onion, plus salty feta. It's finished with a drizzle of balsamic vinegar and a generous glug of extra virgin olive oil.

You can either serve it as a side with any proteins such as fish, chicken, steak, or with a slice of our quick Keto Bread for a quick low-carb vegetarian meal.

Recipe Tips

When sourcing olive oil, make sure you get the right type of olive oil as it's high in antioxidants and monounsaturated fats to keep your heart healthy.

Now when it comes to balsamic vinegar, not all types are created equal. The best type of balsamic vinegar for a low-carb diet is the non-aged version. While aged balsamic vinegar may taste better and is more syrupy, you want to (ideally) avoid it if you're keto as it's relatively high in sugar.

Note that you can still use aged balsamic vinegar but if you do, halve the amount used in this recipe to keep the carbs low. You can read more about different types of vinegars and their health benefits here.

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Hands-on Overall

Serving size about 2 cups, 150 g/ 5.3 oz

Allergy information for Arugula, Tomato & Feta Salad

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Pescatarian
Vegetarian

Nutritional values (per serving, about 2 cups, 150 g/ 5.3 oz)

Net carbs5.1 grams
Protein4.9 grams
Fat19.1 grams
Calories213 kcal
Calories from carbs 10%, protein 9%, fat 81%
Total carbs6.5 gramsFiber1.4 gramsSugars4.8 gramsSaturated fat5.6 gramsSodium240 mg(10% RDA)Magnesium23 mg(6% RDA)Potassium294 mg(15% EMR)

Ingredients (makes 4 servings)

  • 8 cups arugula (rocket) (80 g/ 2.8 oz)
  • 2 medium tomatoes, chopped or equivalent of cherry tomatoes (300 g/ 10.6 oz)
  • 1 small red onion, sliced (60 g/ 2.1 oz)
  • 1/2 block feta cheese, crumbled (100 g/ 3.5 oz)
  • 1 tbsp non-aged balsamic vinegar (15 ml)
  • 1/4 cup extra virgin olive oil (60 ml/ 2 fl oz)
  • Optional: sea salt and pepper, to taste

Instructions

  1. Wash the arugula (rocket) and place in a salad spinner or pat dry with a piece of paper towel. Place in a bowl and add chopped tomatoes (regular or cherry) and sliced red onion. Arugula, Tomato & Feta Salad
  2. Add crumbled feta and drizzle with balsamic vinegar and olive oil. Arugula, Tomato & Feta Salad
  3. Toss to combine. Optionally, season with salt and/or pepper to taste. Arugula, Tomato & Feta Salad
  4. Serve immediately as a side salad with any proteins or a slice of quick Keto Bread. This salad is best served fresh but can be stored in the fridge for up to a day. Arugula, Tomato & Feta Salad

Ingredient nutritional breakdown (per serving, about 2 cups, 150 g/ 5.3 oz)

Net carbsProteinFatCalories
Arugula, raw
0.4 g0.5 g0.1 g5 kcal
Tomatoes, fresh
2 g0.7 g0.2 g14 kcal
Onion, red, fresh
1 g0.2 g0 g6 kcal
Feta cheese
1 g3.6 g5.3 g66 kcal
Balsamic vinegar, dark (excludes sweet, syrupy vinegar)
0.7 g0 g0 g4 kcal
Olive oil, extra virgin
0 g0 g13.5 g119 kcal
Total per serving, about 2 cups, 150 g/ 5.3 oz
5.1 g4.9 g19.1 g213 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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