This Strawberry Arugula Salad with Vegan Feta and Sunflower Seeds salad is inspired by a local favorite dish that is perfect as a side dish or main dish. It combines sweet strawberries, peppery arugula, and tangy non-dairy feta cheese with the crunch of sunflower seeds. Drizzled with balsamic vinegar and olive oil, this salad is a perfect balance of flavors and a powerhouse of nutrients. Bring this to your next summer BBQ for some refreshing in season ingredients!

Why It’s Good:

Strawberries are high in vitamin C and antioxidants, which support immune health and fight inflammation. Arugula is packed with vitamins A, C, and K, and folate, which are essential for overall health. Vegan feta cheese offers a good source of calcium and protein for those avoiding dairy or are following a vegan/vegetarian diet. Sunflower seeds provide healthy fats, protein, and fiber, contributing to heart health and satiety. Balsamic vinegar adds a touch of sweetness and is known for its antioxidant properties, while olive oil is a source of healthy fats that support heart health.

Cultural and Historical Significance:

Strawberry salads have a long-standing place in culinary history, particularly in European cuisine, where fresh, seasonal ingredients are celebrated. Arugula, also known as rocket, has been a staple in Mediterranean diets for centuries, valued for its peppery flavor and nutritional benefits. The combination of fruit and greens in salads is a nod to traditional dishes that emphasize fresh, wholesome ingredients.

Nutritional Information:

This salad is not only a visual delight but also a nutritional gem. Each serving provides approximately 250 calories, packed with vitamins, antioxidants, and healthy fats. Strawberries are a rich source of vitamin C and antioxidants, while arugula offers vitamins A, C, and K, as well as folate. Vegan feta cheese adds calcium and protein, and sunflower seeds provide healthy fats, protein, and fiber. The balsamic vinegar and olive oil enhance the flavor without adding many calories.

Servings: 4

Serving Size: 1 salad

Prep Time: 10 minutes

Ingredients:

  • 4 cups fresh arugula
  • 2 cups strawberries, hulled and sliced
  • 1/2 cup non-dairy feta cheese, crumbled
  • 1/4 cup sunflower seeds
  • 2 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • Salt and pepper to taste

Steps:

  1. In a large salad bowl, combine the fresh arugula and sliced strawberries.
  2. Sprinkle the crumbled non-dairy feta cheese and sunflower seeds over the salad.
  3. Drizzle with balsamic vinegar and olive oil.
  4. Season with salt and pepper to taste.
  5. Toss gently to combine all ingredients.
  6. Serve immediately and enjoy the burst of fresh flavors and textures.

Ingredient Substitutions:

Feel free to customize this salad to your liking. You can substitute arugula with spinach or mixed greens for a different flavor profile. If non-dairy feta is not available, try using goat cheese or a different plant-based cheese. Pumpkin seeds can be used instead of sunflower seeds for a variation in texture and taste.

Time-Saving Tips:

This salad is incredibly quick and easy to prepare, making it an ideal choice for a nutritious lunch or a light dinner. You can save time by washing and slicing the strawberries in advance and storing them in the fridge. Additionally, pre-wash the arugula and keep it ready to toss.

Elevate your meal with this delightful Strawberry Arugula Salad with Vegan Feta and Sunflower Seeds. Perfect for a summer day, it’s a testament to how easy and delicious healthy eating can be. Enjoy the harmony of flavors and the abundance of nutrients in every bite. Head over to our Contact Page to connect with us and share your feedback. Let us know how you enjoyed this recipe and stay tuned for more delicious and nutritious creations from our kitchen. Bon appétit!