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Home » Salads

Mediterranean Arugula Salad

Published: May 29, 2023 · Modified: Aug 24, 2023 by Amira · This post may contain affiliate links which won’t change your price but will share some commission.

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Arugula salad is an interesting side dish for summer bbq. An easy barbecue side dish that goes very well with any grilled meat and it requires just a handful of ingredients.

A white serving bowl with arugula salad with some pita bread on the side
Jump to:
  • ❤️ Why You'll Love It
  • 📝 Ingredients
  • 🥄 Instructions
  • 👍 Tips
  • 👩‍🍳 Variations
  • 💬 FAQs
  • 📣 Related Recipes
  • Mediterranean Salads
  • More Easy Sides
  • Mediterranean Arugula Salad

❤️ Why You'll Love It

  • Fresh salad with just a handful on ingredients.
  • Unique taste and considered one of the best must have sides for grilled meat.
  • Budget friendly and healthy side dish.

This Arugula Salad is very popular in the Middle East to be served with any grilled chicken, shish kebab and kofta kebab.

📝 Ingredients

Note: This is an overview of the ingredients. You'll find the full measurements and instructions in the recipe card (printable) at the bottom of the page.

  • Baby Arugula.
  • Red Onions.
  • Sumac.
  • Parsley.
  • White vinegar and olive oil.
  • Salt and pepper.

🥄 Instructions

Note: This is an overview of the instructions. The detailed instructions are in the recipe card below.

A collage of four images showing how to make this arugula salad.
  • Place onion rings in cold water to cover and let it soak for about 10 minutes.
  • Drain onions well, place in a deep bowl then sprinkle with sumac and mix well.
  • Mix the dressing ingredients. in a small bowl or jar.
  • Add the greens to the onion then pour the dressing over tossing to coat evenly. Serve immediately with your grilled meats.

👍 Tips

  • Soaking onions in cold water helps reducing the sharp taste of raw onions.
  • Another way to do that is by rubbing onions with some sugar let them set for 15 minutes then rinse with cold water before proceeding with the recipe.
A white serving bowl with arugula onion salad with some pita and grilled chicken on the side

👩‍🍳 Variations

  • White vinegar is the most used but you can also use balsamic vinegar for a different flavor.
  • Top with some shaved Parmesan cheese or toasted pine nuts for a bit of crunch.
A hand holding a piece of pita bread with grilled chicken and arugula salad.

💬 FAQs

What are the health benefits of arugula?

I was brought up with the idea that arugula is a super food.. and it is. Arugula is a nutrient-dense food, high in fiber and vital nutrients but low in calories, sugar and carbohydrates. Source.

What do you serve at a BBQ party?

Usually greens and vegetables are very desirable in a bbq party. For a more Middle Eastern style try making, baba ganoush, tahini, hummus and tabouli. Also a chickpea salad or a simple couscous salad will be very filling with your bbq meats.

Is spinach or arugula better for you?

Both are good for you food. Spinach has more vitamin A, C, K, folate, potassium, magnesium, manganese, and iron while arugula is higher in calcium. Although spinach is slightly better for you I do not really recommend it in this salad as it is traditionally made with arugula and I believe tastes better. Source.

📣 Related Recipes

  • If you're in need of a nutritious and flavorful salad that packs a protein punch, look no further than this delightful edamame quinoa salad recipe.
  • This beet and carrot salad is one of my favorites. It's earthy, nutritious and the color is incredibly appealing.
  • Refreshing, tangy Middle Eastern salad, this Fattoush salad is easy to make, feeds a crowd and is the perfect side any time of the year.
  • Tender chicken with an abundance of fresh vegetables all tossed with a a refreshing and creamy kiwi dressing. A satisfying healthy grilled chicken salad for an excellent dinner or lunch choice.
  • Black bean and chickpea salad is a delicious and nutritious dish that is perfect for a light lunch or as a side dish to a main meal.

Mediterranean Salads

  • Loaded with fresh herbs and vegetables this Mediterranean Chickpea Salad is dressed in a delicious lemon vinaigrette for a hearty lunch or side dish.
  • Mediterranean Eggplant Salad makes for a delicious side dish or a meatless dinner. With its fresh veggies and tangy creamy dressing this salad is a delight to have any time of the day.
  • Tabouli is a vibrant, refreshing salad loaded with fresh parsley. Salty and tangy this salad is a favorite on any Middle Eastern dinner table. Check out my tips for an authentic Lebanese tabouli.

More Easy Sides

  • Fluffy couscous combined with nutty vibrant pesto makes this delicious 5-minutes Pesto Couscous. This is a great quick and easy side dish or main dish to add to your rotation.
  • Does your family love green beans? This Mediterranean Green Bean Casserole is a flavorful classic side dish made heartier with potatoes.
A white serving bowl with arugula salad with some pita bread on the side.

Mediterranean Arugula Salad

This Mediterranean arugula salad is simple, quick and easy famous summer side dish for your bbq party. It is a fresh, nutritious vegan dish that everybody will love.
5 from 3 votes
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Course: Salad, Side Dish
Cuisine: Mediterranean
Prep Time: 5 minutes minutes
Servings: 6 servings
Calories: 31.5kcal
Author: Amira

Ingredients

  • 1 Large (300g) red onion thinly sliced.
  • 1 bunch (45g) parsley chopped.
  • 2 cups (50g) baby arugula.
  • 1 Tablespoon ground sumac.
  • ½ teaspoon salt or to taste.
  • ¼ teaspoon ground black pepper.
  • 1 ½ teaspoon white vinegar.
  • 1 Tablespoon olive oil.

Instructions

  • Place onion rings in a bowl and cover with cold tap water. Let it set for 10 minutes.
  • Drain onions and place in a big bowl.
  • Add sumac and mix well with onions.
  • Add chopped parsley, arugula and the rest of the ingredients.
  • Toss well to combine.
  • Serve immediately with various grilled meats.

Notes

Nutrition Facts
Mediterranean Arugula Salad
Amount Per Serving
Calories 31.5 Calories from Fat 22
% Daily Value*
Fat 2.4g4%
Saturated Fat 0.3g2%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 1.7g
Sodium 200.8mg9%
Potassium 99.6mg3%
Carbohydrates 2.3g1%
Fiber 0.7g3%
Sugar 0.9g1%
Protein 0.6g1%
Vitamin A 830IU17%
Calcium 28mg3%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 31.5kcal | Carbohydrates: 2.3g | Protein: 0.6g | Fat: 2.4g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1.7g | Sodium: 200.8mg | Potassium: 99.6mg | Fiber: 0.7g | Sugar: 0.9g | Vitamin A: 830IU | Calcium: 28mg | Iron: 0.7mg
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About Amira

I’m overjoyed that you have stopped by! My hope is to introduce you to new flavors, creative ways and fresh takes on favorites. To help you create food with style that will bring everyone around your kitchen table. From weeknight dinners for crazy busy days to desserts with the “wow” factor, and classic comforts from the Mediterranean. One thing in common, they are all recipes that have been tried and tested by family and friends.

Reader Interactions

Comments

  1. Roberta Cwiertnia

    June 19, 2021 at 9:28 am

    5 stars
    This was so totally awesome. I made my first Mezza.... with Kofta meatballs and this. WOW !!! Did not have sumac and used Zaatar instead. Do NOT miss adding this to your meals

    Reply
    • Amira

      July 13, 2021 at 8:03 pm

      Thank you so much, I am happy you liked it.

      Reply
  2. John @ Kitchen Riffs

    July 03, 2019 at 8:00 am

    Neat salad! Love arugula, and this is a great way to use it. Thanks!

    Reply

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I send warm greetings from sunny Colorado. This blog combines weeknight dinners for crazy busy days to desserts with the “wow” factor, and classic comforts from the Mediterranean.
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