As one of spring’s first crops, peppery arugula signals that longer, sweeter, more colourful days are afoot. It serves as an anchor to this virtuous salad that makes you feel younger with each forkful. When roasted, radishes transform from pungent to surprisingly sweet.
Nutrition bonus
Arugula is chockablock with nitrite, a compound that can help lower blood pressure numbers into the healthy range.
Fresh obsessed
One of the keys to making a great salad is ensuring that your leafy greens are fresh and crisp. Nobody says yum to limp lettuce. The most effective way to keep greens at their best is to line a storage container with a few paper towels and then scatter your greens on top. Seal shut with a lid and refrigerate. Be sure there is some room in the container for the air to circulate, and the paper towels will absorb any excess moisture.
Spring Glow Salad with Chive Vinaigrette
Ingredients
- 1 lb (450 g) medium-sized radishes, trimmed and halved
- 2 tsp + 3 Tbsp (10 mL + 45 mL) extra-virgin olive oil, divided
- 1/2 tsp (2 mL) salt, divided
- 3/4 cup (180 mL) dried French (Puy) green lentils
- 3 Tbsp (45 mL) red wine vinegar or balsamic vinegar
- 3 Tbsp (45 mL) chopped fresh chives
- 1 tsp (10 mL) Dijon mustard
- 1/4 tsp (1 mL) crushed red pepper flakes
- 1/4 tsp (1 mL) black pepper
- 4 cups (1 L) spring lettuce or spinach
- 4 cups (1 L) arugula
- 1 large avocado, sliced
- 1/4 cup (60 mL) sliced almonds
- 1/2 cup (125 mL) crumbled feta
Nutrition
Per serving:
- calories461
- protein17 g
- total fat31 g
- sat. fat6 g
- total carbohydrates34 g
- sugars5 g
- fibre18 g
- sodium593 mg
Directions
01
Preheat oven to 400 F (200 C). Line baking sheet with parchment paper or silicone mat.
02
In small bowl, toss radishes with 2 tsp (10 mL) oil and 1/4 tsp (1 mL) salt. Spread out on baking sheet, place in oven, and bake for 30 minutes, or until radishes are wrinkled and tender, stirring once halfway through baking.
03
Meanwhile, in medium-sized pot, place lentils and add enough water to cover by 2 in (5 cm). Bring to a boil; reduce heat to medium-low, and simmer, covered, until lentils are tender, about 25 minutes. Drain well.
04
In small bowl, whisk together 3 Tbsp (45 mL) oil, vinegar, chives, mustard, red pepper flakes, black pepper, and 1/4 tsp (1 mL) salt.
05
To serve, divide lettuce, arugula, lentils, radishes, avocado, almonds, and feta among serving plates. Drizzle on chive dressing.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
