Apple Arugula Salad with Maple Pecans

Highlighted under: Healthy & Light

Experience the perfect balance of sweet and savory with this vibrant Apple Arugula Salad featuring crunchy maple pecans. Crisp apple slices combined with peppery arugula create a refreshing base, while the caramelized pecans add a delightful crunch. Tossed in a light vinaigrette, this salad is an ideal addition to your autumn menu, perfect for both casual gatherings and festive occasions.

Created by

Emily

Last updated on 2025-10-29T05:54:45.012Z

This Apple Arugula Salad is a delightful mix of flavors and textures, embodying the essence of autumn.

The Health Benefits of Arugula

Arugula is not only flavorful, but it's also packed with nutrients. This leafy green is rich in vitamins A, C, and K, which support immune function, skin health, and blood clotting. Additionally, arugula contains significant amounts of calcium and potassium, essential for maintaining strong bones and regulating heart health.

With its low calorie content and high fiber, arugula is a fantastic choice for those looking to manage their weight. The fiber helps to keep you feeling full longer, reducing the likelihood of snacking on less healthy options. Incorporating arugula into your salad is a delicious way to boost your nutrition.

The Role of Apples in Your Diet

Apples are not only a delicious addition to salads but also offer a wealth of health benefits. Rich in antioxidants, particularly quercetin, apples can help combat inflammation and promote heart health. The natural sweetness of apples adds balance to savory dishes and complements the peppery flavor of arugula beautifully.

In addition to being a great source of fiber, apples provide essential vitamins C and K. Their high water content helps keep you hydrated, making them an excellent snack for any time of year. Including apples in your diet can lead to improved digestive health and may aid in weight management.

Enhancing Flavor with Goat Cheese

Goat cheese is a staple in many salads for its unique flavor and creamy texture. It adds a rich, tangy element to the Apple Arugula Salad that perfectly complements the sweetness of the apples and the warmth of the maple pecans. Beyond taste, goat cheese is also a good source of protein and calcium.

Many people find goat cheese easier to digest than cow's milk cheese, making it an excellent option for those who are lactose intolerant. Its distinct flavor profile can elevate any salad while also contributing to a well-rounded nutritional profile. Don't hesitate to experiment with different types of goat cheese to discover your favorite!

Ingredients

Salad Ingredients

4 cups arugula
2 apples, thinly sliced
1/2 cup crumbled goat cheese
1/2 red onion, thinly sliced

Maple Pecans

1 cup pecans
2 tablespoons maple syrup
1 tablespoon olive oil
Salt to taste

Vinaigrette

3 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
2 tablespoons olive oil
Salt and pepper to taste

Instructions

How to Make

Prepare the Pecans

In a pan over medium heat, combine pecans, maple syrup, olive oil, and a pinch of salt. Cook until pecans are caramelized, stirring frequently.

Make the Vinaigrette

In a bowl, whisk together apple cider vinegar, Dijon mustard, olive oil, salt, and pepper until well combined.

Assemble the Salad

In a large bowl, combine arugula, apple slices, goat cheese, and red onion. Add the warm maple pecans and drizzle with the vinaigrette. Toss gently to combine.

Enjoy!

Serving Suggestions

This Apple Arugula Salad is incredibly versatile and can be served as a main dish or a side complement to your favorite protein. Grilled chicken, roasted turkey, or even salmon pair well with its sweet and savory notes, making it a great dish for any season.

For a heartier option, consider adding quinoa or farro for added texture and nutrition. You can also sprinkle in some dried cranberries or pomegranate seeds for an extra burst of flavor and color. This allows you to tailor the salad to your tastes and dietary preferences.

Storage Tips

If you find yourself with leftovers, store the components separately to maintain freshness. Keep the salad base of arugula, apple slices, and onions in one airtight container and the maple pecans in another. This way, you’ll avoid sogginess and preserve the crunch of the pecans.

Refrigerated, the salad components can last for about 2-3 days. Before serving, you may want to give the salad a quick toss with fresh vinaigrette for that just-made taste. This recipe is perfect for meal prep, allowing for quick and healthy lunches throughout the week.

Tips for Perfecting Your Salad

To enhance the flavor profile of your salad, consider toasting the pecans in the same pan after caramelizing them. This adds a depth of flavor, bringing out their natural oils. Ensure to keep an eye on them to avoid burning, as toasted nuts can change quickly.

Experiment with different types of apples. Each variety has a unique flavor and sweetness level – for instance, Granny Smith apples will add a tart note, while Honeycrisp apples provide sweetness and crunch. Mixing different apple varieties can create an interesting taste experience in your salad.

Questions About Recipes

→ Can I make this salad ahead of time?

It's best to prepare the salad fresh, but you can prep the ingredients and store them separately.

→ Is it gluten-free?

Yes, all the ingredients used are gluten-free.