Orange Arugula Salad

Ingredients

• 60 ml (¼ cup)olive oil or avocado oil
• 45 ml (3 tablespoons)rice wine vinegar
• 15 ml (1 tablespoon)fresh lemon juice
• 1green onion, sliced
• 7.5 ml (1½ teaspoons)Dijon mustard
• 5 ml (1 teaspoon)honey
• 1 clovegarlic
• to tastekosher salt and black pepper
• about 200 g (2 cups)fresh green beans, washed, trimmed and cut into 2.5 cm (1-inch) pieces
• about 120 g (6 cups)baby rocket
• about 390 g (2 cups)cooked brown rice, cooled to room temperature
• 2 largeoranges, peeled and cut into thin rounds or segments
• 1 largeavocado, sliced
• about 60 g (½ cup)shelled pistachios
• about 50 g (⅓ cup)crumbled feta cheese
• to tastekosher salt and black pepper

Instructions

1. 1

   Mix the dressing

   In a small bowl, whisk together the oil, rice wine vinegar, lemon juice, green onion, Dijon mustard, honey, garlic, salt and pepper until combined. Alternatively, add everything to a tightly sealed jar and shake. Set the dressing aside.

2. 2

   Blanch the beans

   Bring a large pan of salted water to the boil. Add the green beans and cook for 3–4 minutes, until tender but still crisp. Drain them and transfer to a large bowl of iced water for 5 minutes. Drain thoroughly and pat dry.

3. 3

   Build the salad

   Put the rocket, cooled brown rice, oranges, avocado, pistachios and feta in a large serving bowl. Season with salt and black pepper.

4. 4

   Toss and serve

   Drizzle over the dressing and toss gently to combine. Serve immediately.

What is orange rocket salad?

This American-style composed salad combines leafy greens and fruit with cooked rice, vegetables, nuts and cheese. It does not rely on one traditional origin story; instead, it brings together familiar salad ingredients in a substantial, colourful bowl.

Peppery rocket offsets the oranges’ sweetness, while rice makes the salad more filling. Avocado, pistachios and feta add creamy, crunchy and salty notes.

Nutrition and macros by portion

The nutrition label shows one serving as written: 248 calories, 5g protein, 23g carbs, 14g fat.

The brown rice and oranges provide most of the carbohydrates, while the oil, avocado and pistachios contribute much of the fat. Feta and pistachios add some protein, alongside smaller amounts from the rice and vegetables. For a more balanced plate, serve a portion with a lean protein such as grilled chicken or fish.

The dressing brings it together

Balance: Rice wine vinegar and lemon juice give the dressing its tart edge, while honey rounds it out. Dijon mustard helps the oil and vinegar combine when whisked.

Garlic and green onion: These add savoury flavour without making the dressing complicated. Whisk in a bowl or shake everything in a sealed jar.

Keep the beans crisp

Blanching: Cook the cut beans in boiling salted water for just 3–4 minutes, until tender but still crisp. They should remain bright and retain a little bite.

Chilling: Move them straight into iced water for 5 minutes to stop them cooking further. Drain well and pat dry so water does not dilute the dressing.

Cool the rice first

Temperature: The cooked brown rice should be at room temperature before it goes into the bowl. Warm rice can soften the rocket and avocado.

Texture: Separate any clumps gently as you add the rice. This helps it distribute through the leaves and other ingredients.

Prepare the oranges and avocado

Oranges: Peel them and cut them into thin rounds or segments, removing any pips you find. Keep the pieces easy to pick up with a fork.

Avocado: Slice it shortly before assembling so it stays fresh-looking. Toss gently to avoid crushing the soft fruit.

Serve it straight away

Assembly: Add the dressing just before serving, then toss gently so the leaves are coated without being bruised. The recipe is ready in 20 minutes, including the beans’ 5-minute ice bath.

Pairing: Serve it as a light main or alongside grilled chicken, fish or another simple savoury dish. Its rice, nuts and feta give it more substance than a plain leafy salad.

Recipe notes & tips

• Cool the rice completely before combining it with the rocket.
• Cut the green beans into evenly sized pieces so they cook at the same rate.
• Use an iced-water bath promptly to keep the beans crisp after blanching.
• Pat the beans dry thoroughly before adding them to the salad.
• Dress the salad immediately before serving to keep the rocket lively.
• Toss gently so the avocado and orange pieces keep their shape.

Variations

• Swap the nuts: Use toasted almonds or walnuts instead of pistachios.
• Change the cheese: Crumbled goat’s cheese can stand in for feta.
• Add herbs: Scatter over chopped fresh mint or parsley before serving.
• Make it vegan: Leave out the feta and use maple syrup instead of honey.
• Use another grain: Replace the brown rice with cooked quinoa, cooled before mixing.

Common mistakes to avoid

• Overcooking the beans: Stop at 3–4 minutes, while they still have a little bite.
• Skipping the ice bath: Chill the beans for 5 minutes so they do not keep cooking.
• Leaving the beans wet: Drain and pat them dry to avoid watering down the dressing.
• Adding warm rice: Let it cool to room temperature before it meets the rocket.
• Dressing too early: Toss just before serving so the leaves stay fresh.
• Tossing too roughly: Fold the ingredients together gently to protect the avocado.

How to store

For the best texture, serve the salad immediately after dressing. If preparing ahead, keep the undressed components and dressing in separate airtight containers in the fridge and assemble shortly before serving; use within 1–2 days. This salad is best eaten cold and does not need reheating.

Frequently asked questions