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Arugula Salad with Feta and Fresh Tomato-Balsamic Vinaigrette

This Arugula Salad with Feta and Fresh Tomato-Balsamic Vinaigrette is a gorgeous red-and-green side dish idea that’s low-carb, low-glycemic, gluten-free, and South Beach Diet Phase One.

Click here to PIN this low-carb red and green salad!

Arugula Salad with Feta and Fresh Tomato-Balsamic Vinaigrette
Right now it’s all about Carb Conscious Thanksgiving Recipes around here, and this Arugula Salad with Feta and Fresh Tomato-Balsamic Vinaigrette I made recently struck me as something that would be easy but dazzling for the big turkey day dinner. It features arugula, something you might not be able to sneak past a picky eater, but they won’t be eating salad anyway, right?

The dressing was inspired by the few cherry tomatoes I had left that were begging to be used, and the fresh tomato flavor was wonderful. Complex flavor, but easy and completely delicious; that’s my kind of recipe.

I have a bad habit of buying those containers of arugula from Earthbound Farms, and then keeping them until they’re almost past their prime, but if your arugula isn’t completely fresh and crisp, a 15 minute soak in ice cold water will do wonders to revive it. I spin it dry in a salad spinner after the cold-water bath.

I cut 1 cup cherry tomatoes in half, and then added 3 T balsamic vinegar. This is a time to use one of your best tasting vinegars.

Then I used my immersion blender to to completely puree the tomato into the vinegar. (You could use a regular blender if you don’t have an immersion blender, but truly it’s the handiest tool that I never realized I needed.) Then I whisked in 5 T of nice fruity olive oil. (Bad blogger – I forgot to take a photo of the finished dressing.)

I had some of this lovely Feta from Costco, which was absolutely delicious on this salad. If you’re not lucky enough to have a Costco where you can score some of this, my favorite feta, or any nice feta will do.

Arugula Salad with Feta and Fresh Tomato-Balsamic Vinaigrette
(Makes about 4 servings, recipe created by Kalyn)

5 oz. package baby arugula (I love Earthbound Farms baby arugula)
2-3 oz. crumbled Feta cheese
fresh ground black pepper to taste

Dressing Ingredients:
(this is about twice as much as needed for the salad, but it’s good on lots of things)
1 cup diced tomatoes or cherry tomatoes
3 T good quality balsamic vinegar
5 T extra virgin olive oil


If arugula is not completely fresh and crisp, put in salad spinner and soak in ice cold water for about 15 minutes. Drain and spin dry.

While arugula is soaking, cut enough cherry tomatoes or tomatoes to make 1 cup. Put tomatoes into bowl of immersion blender (or container of blender), add 3 T balsamic vinegar, and blend until tomatoes are completely pureed. Pour tomato/balsamic mixture into a small bowl and whisk in 5 T olive oil, a little at a time until dressing is well emulsified.

To serve, put arugula into large plastic bowl and toss with about 1/4 C of the dressing. Arrange arugula on four individual serving plates. Sprinkle desired amount of feta cheese over each salad, then drizzle about 1 T more dressing over each salad. Grind black pepper over and serve.

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South Beach Diet / Low-Glycemic Diet / Low-Carb Diet Suggestions:

As long as you use a reasonable amount of Feta cheese, every ingredient in this salad is perfectly South Beach Diet friendly for any phase of the diet, and also approved for most other low-glycemic and low-carb diet plans. Plus this salad is so gorgeous and delicious, no one will ever guess it’s diet food!

Find More Recipes Like This One:

Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?

I chose the South Beach Diet to manage my weight partly so I wouldn’t have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

More Holiday-Worthy Salads to Try:
Thanksgiving Spinach Salad with Dried Cranberries, Almonds, and Goat cheese

Tomatoes, Hearts of Palm, Olives, and Feta with Basil Vinaigrette

Kalamata Olive Vinaigrette and Three Salad Variations

Spinach and Sorrel Salad with Pecans and Goat Cheese

Spinach Salad Recipe with Marinated Garbanzo Beans and Feta Cheese

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15 comments on “Arugula Salad with Feta and Fresh Tomato-Balsamic Vinaigrette”

  1. This sounds like a yummy dressing for greens. (We love tomatoes!) The arugulas being sold here in Manila are always past their prime, hence, slightly bitter. I can probably use romaine lettuce instead. Thanks for the recipe! 🙂

  2. I totally agree with you, your salad is delicious… and so healthy!

  3. This looks like a killer combination – especially your cherry tomato dressing. I am a bit jealous of your leftover tomato bounty – the tomato days are over here in Vermont – especially with our first big snowfall yesterday!
    I have been pairing arugula with roasted beets – I am excited to bring in a bit of balsamic into the picture, I think it will work great!

  4. Glad people like the sound of it, but I do have to confess that the cherry tomatoes came from Costco! I haven’t had any garden tomatoes for more than a month, but the little grape tomatoes were great in this.

  5. Tomato dressing?! I’m in love.

  6. I could eat arugula everyday for a year and never get tired of it. And that vinaigrette! I’m definitely going to be making that!

  7. This looks great, I also just love arugula.

  8. Aw, see, this looks like my type of salad right there!

    Grocery prices are making it a little difficult for me to buy the produce I want, so I’ve been skimping but I make due with what I’ve got.

  9. The dressing sounds fantastic! And another reason to use my immersion blender. I love that thing!

  10. I love arugula and I also love the simplicity of the salad! Salad is such a great addition to the Turkey Table… I’m not cooking this year, but that doesn’t mean i won’t be trying this salad!

  11. The vinaigrette is a winner — really a great combination of flavors that would work with many types of salads.

  12. That dressing sounds amazing! I have to try it using my trusty immersion blender…totally agree, the best tool I have and most used! 🙂

    Love arugula!!!

  13. This is my kind of recipe too! I’ve been craving salad and feta cheese. Thanks for sharing this.

  14. The cherry tomato-balsamic vinaigrette sounds amazing with arugula and feta cheese – all my favorite salad ingredients!

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