Arugula, Sauerkraut and Tomato Salad

This arugula, avocado, and tomato salad is perfect as a small side dish with a nutrient-dense ingredient that adds enzymes and probiotics.

My husband and I frequently enjoy this arugula, avocado and tomato salad as a side dish with a light lunch. It goes very well with a bowl of soup or a sandwich.

Note that this recipe is not appropriate for large salads. It is suitable as a small side dish only.

The reason is because the salad contains raw cabbage (as traditionally fermented sauerkraut) and arugula as the green base. Both of these are goitrogenic cruciferous vegetables, which should be eaten in small amounts when raw.

If you wish to make a bigger salad, substitute baby greens for the arugula and no more than double the amount of sauerkraut.

If you’ve ever tried real sauerkraut before, you know that the flavor is very, very tangy! Do you find the strong taste a big turn-off due to sensitive taste buds? If so, you must try it again as part of this salad recipe!

The sauerkraut is the secret ingredient that gives this arugula-based salad such a unique flavor combination. When you drizzle the extra virgin olive oil on top of the sauerkraut, it magically cuts the sour taste from explosively tangy to enjoyably mild.

Thus, for those whose taste buds are sensitive to sour foods, sauerkraut eaten as part of a salad topped with EVOO is mild tasting and enjoyable. No worries, though, as the reduced tang still confers all the probiotic and digestive benefits.

Arugula, Avocado and Tomato Salad

This arugula, avocado and tomato salad is perfect as a small side dish with a nutrient-dense ingredient that adds enzymes and probiotics.


  1. Add 1/2 cup baby arugula leaves to each of two small bowls to make a bed.

  2. Coarsely chop cucumber and layer half the amount on top of each bowl of arugula.

  3. Dice cherry tomatoes and avocado and add half the amount to each bowl.

  4. Spread 1 tablespoon of sauerkraut evenly over each salad.

  5. Drizzle 2 tablespoons of extra virgin olive oil and 1 teaspoon of balsamic vinegar evenly on each salad

  6. Serve immediately. Refrigerate leftovers in a sealed container.

Nutrition Facts

Arugula, Avocado and Tomato Salad

Amount Per Serving (1 small salad)

Calories 338
Calories from Fat 306

% Daily Value*

Fat 34g52%

Saturated Fat 5g25%

Polyunsaturated Fat 4g

Monounsaturated Fat 25g

Sodium 150mg6%

Potassium 244mg7%

Carbohydrates 7g2%

Fiber 3g12%

Protein 2g4%

Vitamin A 300IU6%

Vitamin C 11mg13%

Calcium 100mg10%

Iron 0.5mg3%

* Percent Daily Values are based on a 2000 calorie diet.

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