Arugula and Blackberry Salad with Fresh Herbs and Feta

This Arugula and Blackberry Salad is a vibrant celebration of summer, inspired by the flavors of the Mediterranean countryside. Combining peppery arugula, juicy blackberries, briny feta, and fresh herbs like mint and dill, this salad feels like something you’d find served on a shaded veranda in Cyprus or at a rustic garden table in the Greek islands.

The combination might surprise you at first—berries in a savory salad? But this is exactly the kind of unexpected pairing that makes Mediterranean food both refreshing and balanced. In the Eastern Mediterranean, it’s not uncommon to use seasonal fruit with savory ingredients like cheese, herbs, or greens. Here, blackberries offer a sweet-tart burst that contrasts beautifully with the salty feta or goat cheese, while fresh herbs bring brightness and depth.

What ties it all together is the light red wine vinaigrette, sweetened with just a touch of honey and balanced with garlic and extra virgin olive oil. A handful of toasted walnuts adds crunch, healthy fats, and a rustic touch. This salad is quick to prepare, incredibly flavorful, and packed with nutrients—perfect as a lunch, light dinner, or colorful side dish.

It’s the kind of salad that feels as good as it tastes, reminding us that eating healthy doesn’t have to mean sacrificing flavor or beauty.

Health Benefits of Arugula and Blackberry Salad

Rich in Antioxidants: Blackberries, red onion, and fresh herbs are loaded with polyphenols that protect your cells and reduce inflammation.

Heart-Healthy Fats: Walnuts and olive oil support cardiovascular health with omega-3s and monounsaturated fats.

Supports Bone Health: Feta cheese and herbs like parsley provide calcium and vitamin K.

Blood Sugar Friendly: The fiber from arugula, berries, and nuts slows sugar absorption and promotes fullness.

Gut Health: Arugula is a bitter green that supports digestion, while garlic and fresh herbs may support a healthy microbiome.

FAQs

Can I use another berry besides blackberries?
Yes! Blueberries or sliced strawberries work well too, but blackberries add a lovely tartness and texture.

What herbs work best in this blackberry salad?
A mix of mint, parsley, and dill offers the most complexity. Use what’s fresh and in season. Basil or chives also work well.

Can I make this salad ahead of time?
You can prep the dressing and chop ingredients ahead, but don’t dress the salad until just before serving to avoid sogginess.

Is this salad better with feta or goat cheese?
Both are delicious. Feta is brinier and firmer; goat cheese is creamier with a tangier flavor.

How do I toast the walnuts?
Toast walnuts in a dry skillet over medium heat for 4–5 minutes, stirring frequently until golden and fragrant.

Arugula and Blackberry Salad with Fresh Herbs and Feta

Bill Bradley, R.D.

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Print Recipe

Prep Time 10 minutes mins

Course Salad, Side Dish

Cuisine Greek

Servings 4

Calories 330 kcal

Ingredients

  

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• FOR THE SALAD:
• 2 cups arugula
• 1/2 cup fresh blackberries
• 1/4 red onion thinly sliced
• 1/4 cup feta crumbled
• 1/4 cup fresh herbs (mint, parsley, dill or a mix) chopped
• 1/4 cup walnuts toasted
• FOR THE DRESSING:
• 1/2 cup olive oil extra virgin
• 2 tbsp red wine vinegar
• 1 garlic clove minced
• 1/2 tsp honey
• Salt and freshly ground black pepper to taste

Instructions

 

• In a small bowl, whisk together the olive oil, red wine vinegar, garlic, honey, salt, and pepper until well combined.
• In a large bowl, combine the arugula, blackberries, red onion, cheese, chopped herbs, and toasted walnuts.
• Drizzle with the vinaigrette just before serving and toss gently to coat.

Nutrition

Calories: 330kcalCarbohydrates: 5gProtein: 3gFat: 34gSaturated Fat: 5gPolyunsaturated Fat: 6gMonounsaturated Fat: 21gCholesterol: 8mgSodium: 113mgPotassium: 139mgFiber: 2gSugar: 2gVitamin A: 544IUVitamin C: 8mgCalcium: 83mgIron: 1mg

Keyword blackberry salad

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Prep Notes: Blackberry Salad

Use fresh, ripe blackberries for best flavor. For a more Cypriot-inspired version, try adding a pinch of dried oregano to the dressing or a few olives to the salad.