Cucumber Blueberry Salad
A quick, simple and refreshing salad featuring fresh blueberries and crisp cucumber chunks with feta cheese, arugula, and a lime vinaigrette.
- Yield
- 4 Servings
- Serving size
- 1 serving
- Rating
- 3.57 of 5 (77 ratings)
Food groups
- Dairy: 1/4 cups
- Fruit: 1/4 cups
- Grains: 1 1/2 ounces
- Protein Foods: 1/2 ounces
- Vegetables: 1 cups
Ingredients
- Vinaigrette
- 1 1/2 tablespoons extra virgin olive oil
- 2 tablespoons white balsamic (or other) vinegar
- 1 tablespoon lime juice, freshly squeezed or bottled
- 1 teaspoon sugar
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- Salad
- 1 cup fresh blueberries
- 1 medium greenhouse-grown cucumber, cut into small chunks
- 4 cups fresh arugula
- 1/4 medium red onion, thinly sliced
- 1/4 cup crumbled reduced-fat Feta cheese
- 2 tablespoons coarsely chopped walnuts (toasted optional)
- 4 slices whole grain bread
Directions
- In a small bowl whisk together vinaigrette ingredients.
- In a large bowl mix together all salad ingredients, except bread.
- When ready to serve, add vinaigrette to salad and toss.
- Toast bread, then cut into four pieces.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 232.39 |
| Total Fat | 11.32 g |
| Saturated Fat | 2.61 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.5 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 8.34 mg |
| Carbohydrates | 26.65 g |
| Dietary Fiber | 4.07 g |
| Total Sugars | 8.35 g |
| Added Sugars included | 3 g |
| Protein | 7.55 g |
| Calcium | 154 mg |
| Potassium | 315 mg |
| Sodium | 423.94 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 55 mg |
| Phosphorus | 152 mg |
| Selenium | 11 mg |
| Zinc | 1 mg |
| Vitamin A | 39 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 10 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 42 mcg |
| Folate | 49 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 22 mg |
Recipes you may also like
- Confetti Grain Salad
- Wheat Berry Chili
- Marinated Beef
- Turkey Meatloaf
- Pizza Eggburger
- Fried Rice with Chicken and Vegetables
- Broccoli Baked Potatoes
- Black Bean Soup
Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/cucumber-blueberry-salad. Federal works are public domain in the United States.