Figs don't get nearly enough attention outside of jam and dessert, but fresh, they're one of the most fiber-dense fruits you can eat, and they pair beautifully with walnuts and a sharp balsamic dressing. This salad looks like something from a nice restaurant, but it's ready in the time it takes to slice a few figs.
Ingredients
- 6 fresh figs, quartered
- 4 cups mixed greens or arugula
- 1/2 cup walnuts, roughly broken
- 60g soft goat cheese, crumbled (optional)
- 2 tbsp balsamic glaze
- Dressing: 3 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar, 1 tsp honey, salt and pepper
Instructions
- Toast walnuts in a dry pan over medium heat for 2-3 minutes until fragrant. Set aside to cool.
- Whisk dressing ingredients together.
- Arrange greens on a serving plate. Top with fig quarters, walnuts, and goat cheese if using.
- Drizzle with dressing and a light finish of balsamic glaze. Serve immediately.
Nutrition Facts (per serving, without cheese)
| Calories | 250 |
| Total fat | 18g |
| Total carbohydrates | 20g |
| Dietary fiber | 4g |
| Protein | 4g |
| Sodium | 40mg |
Why This Is Good for Your Gut
Figs are rich in soluble fiber and prebiotic compounds shown to support Bifidobacterium growth. Walnuts have documented prebiotic effects validated in clinical trials. Arugula's glucosinolates are converted by gut bacteria into anti-inflammatory isothiocyanates.
Fresh figs only stick around for a short season, so make this one whenever you spot them at the market.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.