Fresh Fig Arugula Salad with Fig Feta Vinaigrette

  This is a simple Fresh Fig Arugula Salad consisting of arugula, figs, feta, maple caramelized or toasted walnuts and arugula micro sprouts.  It is topped with a satisfying fig feta vinaigrette that compliments this salad perfectly!


There are a lot of versions of this salad out there in the world and for good reason!  It has the perfect balance of spicy, salty and sweet.


Enjoy this salad with a Pinot Gris or a Rosé.


Recipe: 4 – 6 servings

  • 3/4 Cup Toasted Walnuts or Maple Caramelized Walnuts – or to taste
  • Fresh Fig Feta Vinaigrette – to taste (recipe below)
  • 6 Cups Arugula
  • 1/2 Cup Sheep Feta – crumbled – or to taste
  • 8 Fresh Black Mission Figs – or to taste
  • Arugula Micro Sprouts – or your choice of micro sprouts – to taste

Fresh Fig Feta Vinaigrette  Approx. 1  Cup

  • 1 Cups (about 7 – 10) Fresh Figs – quartered
  • 3 Tablespoons Cup Feta Cheese
  • 1/4 Cup + 2 Tablespoons Extra Virgin Olive Oil
  • 1/4 Cup Champagne Vinegar
  • 1 Small Clove Garlic
  • 1/8 Teaspoon Sea Salt

Toast the Walnuts or Caramelized the Walnuts.

Preheat oven to 375 degrees

Spread out the walnuts on a baking sheet.  Toast walnuts until they start to brown and smell toasted about 7 to 10 minutes.

Make sure and check them frequently so they don’t burn.  Cool completely.


 Cut the stems off the figs and put into a food processor or blender, measure all the other ingredients and puree until smooth.


Wash the arugula, crumble the feta with a fork, cut off the stem and slice the figs into quarters.

Arrange on individual plates or mix everything in a large bowl.  Dress to taste.


Health benefits:

Figs are high in potassium, which helps control high blood pressure. They have a high concentration of fiber that is helpful in digestion, weight management, constipation; helps prevent colon cancer, post-menopausal breast cancer, hypertension, and diabetes. The soluble fiber pectin, helps pull out excess cholesterol. They are also high in calcium that strengthens bones and help reduce macular degeneration. They are very high in antioxidants that are excellent for the liver.

Arugula is a super food that cleanses the blood and detoxifies cells. It is an extremely high anti-oxidant making it a free radical absorbent and increases oxygen levels. It has a cooling effect on the body and contains 90% water so it keeps your body hydrated making it a great addition in the summer heat. Arugula has very high levels of chlorophyll, which helps with liver damage and contains phyto-chemicals that fight cancer-causing carcinogens. The leaves have an excellent source of vitamin A helping with vision, skin and respiratory health. It has good levels of vitamin C that’s great for cells and skin health.  It also contains decent levels of minerals, especially copper and iron. It has high amounts of calcium and vitamin K that strengthens the bones. It’s high fiber content helps with colon health and reduces chronic inflammation as well. It is high in folate (B9), which helps to slow down the aging factors of the brain and supports your metabolism.

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