Healthy Artichoke Arugula Spinach Salad | Nutrition Stripped
Eat Well May. 29. 2013

Avocado Artichoke Arugula & Spinach Salad

May. 29. 2013
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

Avocado Artichoke Arugula & Spinach Salad.

This combination of salad ingredients creates a fresh, light, zesty salad combining nutrient-dense dark leafy greens, healthy fats, and fiber. In addition to delicious flavors, it’s a fiber-rich salad that’s super simple to make any time of the year.

Filled with peppery arugula, sweet spinach, creamy avocado, earthy artichoke hearts, zesty red onion, refreshing cucumber, and nutty hemp seeds. The Zesty Lemon Shallot Dressing is a great dressing to compliment the flavors and brighten it up a bit with the citrus. I promise this unique salad will be great to incorporate into your salad recipe box.



Fiber, fiber, and more fiber! Artichokes have about 7g of fiber per artichoke. They’re also full of vitamin C, K, folate, magnesium, manganese, potassium, phosphorus, and copper.


Arugula has a hefty amount of vitamin A, C, K, folate, calcium, potassium, magnesium, and manganese. It has a peppery taste and very delicate leaves. A tip when working with arugula is to rinse, rinse, rinse.
Arugula when bought in a bundle organically, has a lot of sand in between the leaves. I typically fill a large bowl of cold water and dunk the arugula leaves in and out, shaking off the excess sand, and repeat until the water is clear and free of sand.

Make A Salad, A Meal

Top with quality proteins such as tofu, tempeh, beans, chicken, eggs, fish, nuts, more seeds, etc. As with all my recipes, keep it simple, if you don’t like an ingredient or simply don’t have it on hand improvise to your hearts (and taste buds) desire. This salad can be made as a large salad or you can share with others.

The Recipe

Serves 1-2



2 cups of organic spinach

2 cups of arugula

1/2 cup fresh sliced organic cucumber

1/4- 1/2 cup of roasted artichoke hearts (fresh then roasted or frozen and thawed)

1/2 avocado

1/4 cup diced red onion

3 tablespoon of shelled hemp seeds

fresh black pepper and sea salt to taste

Step 1

Prep all the vegetables by slices, dicing, or chopping. Slice the avocado in half and simply scoop out the avocado.

Step 2

Combine all the ingredients in a large salad bowl.

Dress with the Zesty Lemon Shallot Dressing (optional)

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