Strawberry Arugula Salad with Feta and Balsamic Dressing

This light and delicious Strawberry Arugula Salad is the perfect way to celebrate spring. Fresh strawberries and arugula are brought to life with a rich balsamic dressing, feta, red onion, and roasted sunflower seeds.

This spring salad recipe is best enjoyed in late spring when fresh strawberries and salad greens are abundant. It also makes a great starter on Valentine’s day! Arugula’s light, peppery kick is the perfect accompaniment to fresh strawberries and a tart, tangy dressing.

What is Arugula?

Arugula, also known as rocket, is actually a member of the brassica family and is closely related to mustard greens. It originated in ancient Rome and the Mediterranean where it was grown and enjoyed as an herb to add a spicy, peppery kick to dishes. Arugula was actually thought to have aphrodesiac effects, and because of this, growing it was banned at monasteries. Over many years of cultivation, our current arugula we know and love is no longer as heat resistent and has adapted to our North American and European climates.¹

Two Types of Arugula

The most common (and the one you know and love) cultivar of arugula is Eruca sativa. Eruca sativa is an annual, meaning it needs to be replanted from seed each year. Annual arugula is not adaptable to the same heat as its ancestor was, and will go to seed if it’s too warm!

I prefer wild arugula, or Diplotaxis tenuifolia. This is a perennial that very closely (nearly identical) resembles Eruca sativa, and it comes back each year and will often be more heat resistant and continue producing until first frost. Now I wonder if that aphrodesiac effect could still be present in a wild arugula?

Health Benefits of Arugula

Arugula is incredibly rich in Vitamin K, with just 2 cups (10 kcal) providing 50% of your daily intake and roughly 6-8% of vitamin C, A, folate, manganese, magnesium potassium, and calcium.² It is also rich in beta-carotene.

Delicious and nutritious? Sign me up!

Tips for the Best Strawberry Arugula Salad

• Soaking the red onion in water removes the pungent flavour of the onion (along with any aftertaste) while keeping that light and refreshing crisp bite that they offer.
• Use fresh arugula. It tastes best when freshly picked.
• High quality ingredients are key. Good balsamic vinegar, olive oil, and fresh fruits/veg will really bring this dish from an 8 to a 10/10.
• Fresh Lemon is not optional!! It completely “wakes up” the flavours in the salad and gives it a bright, refreshing bite.

How to Make Strawberry Arugula Salad

Make the Balsamic Dressing

In a small bowl, add 2 tbsp extra-virgin olive oil, 2 ½ tsp balsamic vinegar, 1 ½ tsp dijon mustard, 1 tsp honey, and a pinch of each garlic powder, ground black pepper, and salt. Whisk until emulsified and then set aside.

Salad Ingredient Prep

Wash and gently dry 2 cups of arugula and 4-5 medium strawberries. Thinly slice the strawberries just before serving.

Thinly slice 2 tbsp of red onion and place it in a small bowl with cold water for 1-2 minutes to remove the bite, then drain and pat dry.

If your sunflower seeds don’t come roasted (raw), toast 2 tbsp in a pan over medium heat (no oil), tossing occasionally, until lightly golden brown. Set aside to cool.

Assemble Arugula Salad

Divide the arugula into two bowls, top with the thinly sliced strawberries, red onion, 1-2 tbsp each of crumbled feta or goat cheese, and the sunflower seeds.

Drizzle the dressing over both salads, reserving about 1-2 tbsp. You will likely not use it all and can save it for another day. Toss the salad with the dressing and drizzle the juice of 1 lemon cheek on each or to taste. Enjoy!

Looking for more Spring recipes?

• Garlic Scape Arrabiatta
• Flaky Cheddar and Chive Biscuits
• Kale Caesar Salad with Toasted Breadcrumbs (use early spring kale)
• Broccoli Kale Salad with Lemon Vinaigrette

adapted from Cookie and Kate

1. https://en.wikipedia.org/wiki/Eruca_sativa ↩︎
2. Cronometer ↩︎