Arugula Salad with Anchovy Caper Dressing

Want to make a really easy low-carb salad that's ultra low in carbs, Whole 30 approved, high in vitamins, minerals and antioxidants?

This is the perfect recipe for those who are following the Mediterranean Keto approach which emphasizes the importance of healthy fats, especially omega 3s and monounsaturated fats, and anti-inflammatory and nutrient-dense whole foods. Simply put, it's the healthiest version of the ketogenic diet!

We've got crunchy Romaine lettuce with a generous portion of arugula (also known as rocket), plus sweet red onions all covered in the most delicious zingy dressing made with extra virgin olive oil, anchovies and capers.

Here's why this is a superfood salad:

• Arugula is one of most nutrient-dense foods on the planet.
• Extra virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants.
• Capers and red onions are the two richest sources of quercetin, one of the strongest antioxidants found in food! Just one tablespoon of capers contains more than twice as much quercetin as the average American gets in his/her entire diet and quercetin in red onions is highest near the base of the onion.

You can't go wrong by serving this easy low-carb salad with any proteins such as roast chicken, duck, salmon, pork chops, steak and any fish or seafood. This salad will be perfect with our Salmon Broccoli Cakes!

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Step-by-step

1. To make the dressing, place all of the ingredients in a mortar and crush with a pestle (olive oil, lemon juice, chopped anchovy fillets, capers, sliced garlic, pepper and chopped parsley). Alternatively, finely chop all of the ingredients and place everything in a small jar. Close with a lid and then shake until well combined.

2. Wash the greens and place in a salad spinner to drain. Place in a bowl and add the sliced onion.

   

3. Toss to combine and drizzle the prepared dressing over the greens. Top with the remaining capers.

4. Eat immediately or place in the fridge and store for up to a day. You can serve this as a side with any proteins such as steak, roast chicken or our Salmon Broccoli Cakes.

   

Recipe

Arugula Salad with Anchovy Caper Dressing

★★★★★4.8 (26 ratings)

Easy low-carb salad made with crunchy romaine lettuce, nutrient-dense arugula, red onion and zingy ...

Hands on

5m

Overall

5m

Servings

4

3.9 g

Net carbs

3.7 g

Protein

28.1 g

Fat

283

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings

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Ingredients makes 4 servings

• Anchovy-caper dressing:
• ¹/₂ cup extra virgin olive oil (120 ml/ 4 fl oz)
• 3 tbsp fresh lemon juice (45 ml)
• 6 canned anchovy fillets, chopped (24 g/ 0.8 oz)
• 2 tbsp capers, drained (17 g/ 0.7 oz)
• 1 clove garlic, minced
• ¹/₄ tsp ground black pepper
• 2 tbsp chopped fresh parsley
• Salad:
• 85 g fresh arugula (3 oz)
• 1 head Romaine lettuce, sliced (250 g/ 8.8 oz)
• 1 medium red onion, sliced (100 g/ 3.5 oz)
• 2 tbsp capers, drained (17 g/ 0.7 oz)

Instructions

1. To make the dressing, place all of the ingredients in a mortar and crush with a pestle (olive oil, lemon juice, chopped anchovy fillets, capers, sliced garlic, pepper and chopped parsley). Alternatively, finely chop all of the ingredients and place everything in a small jar. Close with a lid and then shake until well combined.

2. Wash the greens and place in a salad spinner to drain. Place in a bowl and add the sliced onion.

3. Toss to combine and drizzle the prepared dressing over the greens. Top with the remaining capers.

4. Eat immediately or place in the fridge and store for up to a day. You can serve this as a side with any proteins such as steak, roast chicken or our Salmon Broccoli Cakes.

Nutrition per serving, about 2 cups

Carbs 5%Protein 5%Fat 90% of calories

Net carbs

3.9 g

Total carbs

6.3 g

Fiber

2.4 g

Sugars

2.8 g

Protein

3.7 g

Fat

28.1 g

Saturated fat

3.9 g

Calories

283 kcal

Sodium

436 mg · 18.9% RDA

Magnesium

28 mg · 6.97% RDA

Potassium

330 mg · 16.5% EMR

Nutrition by ingredient

Per about 2 cups	Net carbs	Protein	Fat	kcal
Olive oil, extra virgin	0 g	0 g	27 g	239
Lemon juice, fresh	0.6 g	0 g	0 g	2
Anchovies (canned anchovy fillets in oil)	0 g	1.7 g	0.6 g	13
Capers, canned	0.1 g	0.1 g	0 g	1
Garlic, fresh	0.2 g	0 g	0 g	1
Pepper, black, spices	0.1 g	0 g	0 g	0
Parsley, fresh (spices)	0.1 g	0.1 g	0 g	1
Arugula, raw	0.4 g	0.5 g	0.1 g	5
Lettuce, Romaine	0.7 g	0.8 g	0.2 g	11
Onion, red, fresh	1.6 g	0.3 g	0.1 g	10
Capers, canned	0.1 g	0.1 g	0 g	1
Total	3.9 g	3.7 g	28.1 g	283

Serving size about 2 cups

• Gluten free
• Dairy free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Shellfish free
• Beef free
• Pescatarian