Friday, February 23, 2007

Arugula Salad Recipe with Marinated Artichokes, Peppers, Goat Cheese and More (Low-Carb, Gluten-Free)

Lots of people who cook from my blog like the Five Ingredients section in the archives, where I share recipes for things that are delicious, South Beach Diet friendly, and which have only five main ingredients or less. I loved this recipe so much that I ate it two three days in a row and decided it was fabulous enough to be my offering for Weekend Herb Blogging, hosted by Anna from Anna's Cool Finds this week.

I've written about arugula before for Weekend Herb Blogging, but it's been a while. Did you know that it's also called rocket, garden rocket, rocket salad, rugola, rucola and roquette? Arugula is easy to grow, and will self seed for years. It's slightly peppery flavor combines well with things that are more smooth in flavor, like the goat cheese in this recipe. Arugula is most often used in salad, but it's also often combined with pasta, used on pizza, or used to make pesto. It's low in calories, and high in vitamins A and C.

What's unusual and so easy here is that this salad uses marinated artichoke hearts, and then uses the marinade for the "dressing." I got the idea from a cookbook that's more than ten years old, and I've found great recipes in this book, Bon Appetit 30-Minute Main Courses. Much to my surprise, you can still buy it on (less than $3.00 for a used copy!)

Arugula Salad with Marinated Artichoke Hearts and More
(recipe adapted from Bon Appetit 30-Minute Main Courses)

Ingredients For 2 salads:
6 oz. jar marinated artichoke hearts
(get artichokes marinated in oil if you can, drain and save the marinade)
2-3 large handfuls of washed arugula leaves
2 slices of goat cheese (about 1/2 inch thick) crumbled
6 mini-peppers, sliced into rings

For the "more" part of the recipe, choose one:
8-10 marinated mushrooms, cut in half
1/2 cup sliced hearts of palm
1/3 cup pitted Kalamata olives (pictured)
leftover cooked asparagus spears, cut in 2 inch pieces

Drain artichokes, reserving marinade. While testing this recpe I found some brands of artichokes have a marinade with less oil than vinegar/water. You can use only part of the marinade and add some olive oil and balsamic vinegar until it tastes good to you if you need to. Be sure to add a good portion of the marinade for that artichoke flavor.

Slice mini-peppers into rings, removing seeds. Combine artichokes, mini peppers, and whichever of the "more" ingredients you're using with the artichoke marinade or marinade/olive oil/balsamic combination. Let veggies marinate 30 minutes or more if possible. To serve, arrange a handful of arugula on each plate. Spoon over half the vegetable mixture and dressing, and crumble goat cheese over.

South Beach Suggestions:
This is a perfect salad for any phase of the South Beach Diet. Goat cheese is a "limited" food, so be sure your serving is one ounce or less. (For the one pound loaf of goat cheese I have, one ounce is about one-half inch thick.) If you're cooking for one, simply marinate the extra portion of veggies in the refrigerator and make a second salad the next day.

More Arugula Salad Recipes:
Arugula and Gorgonzola Salad with Balsamic Vinaigrette
Arugula Salad with Roasted Tomatoes and Pine Nuts from Stephen Cooks
White Bean and Arugula Salad from Chez Megane
Chicken Apple Arugula Goat Cheese Salad from Simply Recipes
Chick Pea Salad with Purslane and Arugula from Kitchenography
Arugula with Peaches, Concord Grapes, and Feta from A Veggie Venture

counter customizable free hit
Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

More to Chew On:


  1. I have been dreaming about a salad just like this one. Gorgeous photo.

  2. This is so yummy! I love salad like this!

  3. This comment has been removed by a blog administrator.

  4. Thanks for this recipe. Now I know the english word for "roquette". It 's my mother's favorite salad, as it reminds her mediterranean flavours. She grows some in her garden, so she can get some fresh and organic arugula leaves every years.

  5. Tanna, thanks. I'm not completely satisfied with the photo, so I guess I have to make it again!

    Anh, me too.

    Virginie, my favorite too. Your mother is a lucky woman to have arugula growing. I grew some last year with mixed success. It gets too hot here, but I'm going to try again and put it in a shadier spot.

  6. Arugula is one of my favorites, and this looks just awesome! We have a lot of great recipes going at WHB this week!

  7. My kind of salad Kalyn. Thanks for the recipe!

  8. I've been eating out and eating so much fat laden food that this is exactly what I need. I can feel the nealth oozing in as I read.

  9. Yummy, I love salads!! For my health, for their scents and looks. And last but in no way least for their incredible taste. Thanks Kalyn. :))

  10. Thank gooness for marinated artichokes. As much I'd love to cook them myself, they never have quite the right consistency. I'm totally addicted to the jarred ones.

    I like the combination of flavours in that salad. It looks very tasty!

  11. Gotta resurrect this one! I had leftover arugula from making the delicious pasta with Parmesan, ricotta and arugula, so I searched arugula and found this. I didn't have any peppers in the house, so I just used some Kalamata olives and raw asparagus with the other recipe ingredients, and it was delicious! I'll be using this recipe for lunches next week.

  12. Georgia, glad you liked it! And this could definitely use some new photos!


I'm so happy you're taking the time to comment on Kalyn's Kitchen! I love hearing from people who stop by, especially if you're sharing feedback or asking questions about a recipe I've posted here.

I've recently changed my comment settings so people can comment without signing in, but you will need to check the box to show you're a live person, and comments on older posts won't show up until I publish them. Thanks for understanding!

And if you really like the recipe, Pins, Shares, Tweets, and Yums are always appreciated!

Blogging tips