Citrus, Fig, and Walnut Salad

Peppery greens, sweet and tangy fruit, nuts and balsamic vinaigrette make this Citrus, Fig, and Walnut Salad quite simply one of the best salads I’ve ever made. What started as an exercise in nutrient-density became an amazing combination of flavors, celebrating the winter season.

Featured Ingredients

Arugula (aka rocket) is a super nutrient-dense food rich in phytonutrients (especially glucosinolates and carotenoids), vitamin K, and folate. Glucosinolates are sulfur-containing compounds that break down into bioactive isothiocyanates and indoles – compounds that are absolute rock stars as far as human health is concerned!

Kale is one of the most nutrient-dense foods on the planet and a top food source of vitamin K and glucosinolates, which are well-studied sulfur-containing compounds that break down into bioactive molecules with impressive health benefits.

While most famous for their vitamin C content, oranges deliver at least 10% or more of the daily value of 6 different nutrients including vitamins, phytonutrients, and fiber. They are a top food source of myo-inositol, an important vitaminlike compound which has been shown to improve insulin sensitivity and reduce anxiety.

Arugula Nutrients

Kale Nutrients

Orange Nutrients

Citrus, Fig, and Walnut Salad

Nutrivore Score: 365

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2

Calories 463kcal

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Ingredients

• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• 2 cups arugula
• 2 cups kale chopped
• 3 tablespoons red onion thinly sliced
• 1 large orange segmented
• 4 kumquats
• 3 dried figs cut into 1/2″ pieces
• 1/2 avocado peeled, pitted and divided into 1/2″ pieces
• 1/2 cup walnut halves or large pieces

Instructions

• Mix olive oil and balsamic vinegar together in a small bowl. Set aside.
• Gently toss remaining ingredients.
• Drizzle dressing over the top and serve.

Nutrition

Nutrition Facts

Citrus, Fig, and Walnut Salad

Amount per Serving

Calories

463

% Daily Value*

Fat

 

35

g

54

%

Saturated Fat

 

4

g

25

%

Polyunsaturated Fat

 

16

g

Monounsaturated Fat

 

13

g

Sodium

 

53

mg

2

%

Potassium

 

981

mg

28

%

Carbohydrates

 

36

g

12

%

Fiber

 

14

g

58

%

Sugar

 

19

g

21

%

Protein

 

10

g

20

%

Vitamin A

 

7506

IU

150

%

Vitamin C

 

124

mg

150

%

Calcium

 

312

mg

31

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.