Easy Arugula Pear Salad With Pecans

The flavors in this Easy Arugula Pear Salad With Pecans are sweet, savory, and umami. This salad is super easy to make with arugula, pears, pecans, shallots, and some dressing.

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Anti-inflammatory easy arugula pear salad with pecans

This an anti-inflammatory salad

Arugula is thought to be anti-inflammatory because it has a high amount of vitamins A, C, and K, as well as minerals like calcium and magnesium. Because they have anti-inflammatory properties, these nutrients are known to help reduce inflammation in the body.

Arugula contains flavonoids and other antioxidants, which can help reduce inflammation by getting rid of the body’s harmful free radicals. These compounds can help protect against oxidative stress and inflammation, which are both linked to many chronic diseases.

Arugula also has compounds called glucosinolates, which are known to have anti-inflammatory properties. When glucosinolates are broken down in the body, they produce substances that help reduce inflammation and protect against cancer.

Overall, the combination of these nutrients and compounds in arugula make it a potent anti-inflammatory food that can help to support overall health and wellbeing.

Pears are a healthy and tasty fruit that can help reduce inflammation in the body because they have a lot of antioxidants, fiber, and other nutrients that help fight inflammation. They are a great source of vitamin C, which is a powerful antioxidant that can help reduce inflammation in the body by getting rid of harmful free radicals.

Pears have a lot of fiber, which can help reduce inflammation by keeping digestion healthy and encouraging the growth of good bacteria in the gut. Also, pears have flavonoids in them, like quercetin, which have been shown to reduce inflammation.

There are a lot of phytonutrients, like anthocyanins, in the skin of a pear. Anthocyanins have been shown to help reduce inflammation in the body and keep diseases like cancer, heart disease, and diabetes from getting worse.

The dressing for this salad is made from olive oil, which is high in monounsaturated fats, which are anti-inflammatory in nature. Monounsaturated fats can help reduce inflammation in the body by stopping the body from making cytokines and prostaglandins, which are molecules that cause inflammation.

Additionally, monounsaturated fats can boost the synthesis of anti-inflammatory substances like adiponectin, which aids in controlling blood sugar and fat metabolism.

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Anti-inflammatory easy arugula pear salad with pecans – ingredients health benefits

Ingredients

  • Arugula: Choose a packet that is pre-washed and dried.
  • Pear: I have used Bartlett pear, but you can use any other variety that you like. Remove the core and stem from the pear and cut into thin, long slices.
  • Pecans: You will see that a lot of arugula pear salads use walnuts. Instead, I have used pecans. I love the sweeter and milder flavor for pecans more fot this salad as it goes very well with the slight bitterness that comes from arugula.
  • Feta cheese: I have used feta, but you can use any that you like. Some examples of other types of cheese that you can use for this recipe include goat cheese, pecorino or shaved asiago.
  • Shallots: Shallots give this salad a sweet flavor with a hint of sharpness. Dice them finely so that the flavor from the shallots is completely absorbed into the salad. However, if you are not a fan of shallots, you can leave them out and still have a great tasting salad.
  • Maple syrup: Provides a sweet and earthy note to this salad.
  • Balsamic vinegar: Adds a bit of sourness to this salad.
  • Olive oil
  • Dijon mustard: Gives this salad just a tiny bit of tangy and sharp flavor.
  • Salt and pepper
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Ingredients for anti-inflammatory easy arugula pear salad with pecans – oil, vinegar, pepper, maple syrup, salt & dijon mustard
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Ingredients for anti-inflammatory easy arugula pear salad with pecans – arugula, pear, feta, shallot, & pecans

How to make this salad

Here are the steps for making this super simple and healthy salad:

  • To make the dressing, combine olive oil, balsamic vinegar, dijon mustard, salt, pepper, and maple syrup in a small bowl. Whisk everything together until blended.
  • In a large mixing bowl, add arugula, pear slices, diced shallots, pecans, and feta cheese. Pour dressing over the salad.
  • Toss the salad so that the ingredients are well-coated with the dressing. Serve.
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Anti-inflammatory easy arugula pear salad with pecans in a plate

anti-inflammatory-easy-arugula-pear-salad-with-pecan-featured

Easy Arugula Pear Salad With Pecans

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
This Anti-Inflammatory Arugula Pear Salad With Pecans has a sweet, savory, and umami flavor. This delicious salad is super easy to make with arugula, pecans, pear, shallots, feta, olive oil, maple syrup, vinegar, salt, and pepper.
5 from 2 votes
Prep Time 10 minutes
Cook Time 5 minutes
Course Salad, Side Dish
Cuisine American
Servings 4
Calories 201 kcal

Ingredients
  

  • 5 oz arugula pre-washed and dried
  • 1 medium pear core and stem removed, thinly sliced
  • 1/3 cup pecan
  • 1/4 cup feta cheese crumbled
  • 2 tbsp shallots finely diced
  • 1 tbsp maple syrup
  • 1 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • 1 tsp dijon mustard
  • 1 pinch salt
  • 1/4 tsp pepper

Instructions
 

  • To make the dressing, combine olive oil, balsamic vinegar, dijon mustard, salt, pepper, and maple syrup in a small bowl. Whisk everything together until blended.
  • In a large mixing bowl, add arugula, pear slices, diced shallots, pecans, and feta cheese. Pour dressing over the salad.
  • Toss the salad so that the ingredients are well-coated with the dressing. Serve.

Nutrition

Calories: 201kcalCarbohydrates: 15gProtein: 3gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gCholesterol: 8mgSodium: 143mgPotassium: 266mgFiber: 3gSugar: 10gPhosphorus: 85mg
Keyword Anti-inflammatory, High Fiber, Low Sodium
Tried this recipe?Let us know how it was!

Is arugula salad healthy?

Arugula salad can be a healthy choice as it is a nutrient-dense leafy green vegetable that is low in calories and high in vitamins, minerals, and antioxidants.

Arugula is rich in vitamin K, which is important for bone health, and vitamin C, which helps support the immune system. It also contains folate, potassium, and other essential nutrients.

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Archana Singh, PhD

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