Roasted Orange Avocado Salad - Chef Abbie Gellman MS, RD, CDN

Roasted Orange Avocado Salad

Chef Abbie Gellman RD

My Orange Avocado Salad is healthy, refreshing, and best with fresh ingredients.  You may think of summer when you hear salad, but this salad is perfect for summer or winter!  I cook the citrus, making it warm and comforting.

All About Orange Avocado Salad

To Make my Orange Avocado Salad, preheat the oven to 425 degrees F.  Toss the orange and lemon slices with oil and place on a rimmed baking sheet.  Season with salt and pepper.  Roast, stirring occasionally, until lightly charred and caramelized ~10-15 minutes.

Roasting the citrus starts to break down the sugar molecules, turning the flavor from sour to caramelized and sweet!

Next place onion and lemon juice in a bowl, season with salt and pepper, and set aside for about 5 minutes.  Add the citrus to the bowl with onion then add the arugula and mint.  Drizzle remaining olive oil and toss the ingredients together.  Serve with avocado slices and enjoy!

Orange Avocado Salad Nutrition

This salad is packed full of nutrients! Citrus fruits like oranges and lemons are great sources of Vitamin C, a nutrient that keeps our immune system working hard and allows our bodies to heal.

Avocados are both delicious and nutritious.  They contain healthy monounsaturated fats and help your body increase absorption of the fat-soluble nutrients–Vitamins A, D, E, and K.  Avocados provide fiber, which research suggests may reduce the risk of heart disease, obesity, and type 2 diabetes, while also keeping you full longer.  Along with its nutritious benefits, avocados add creaminess and flavor to the dish.

Arugula is one of my favorite greens.  It is a little spicy and also provides a nutritious punch!  Arugula provides vitamins A, C, K, Potassium, Folate, and a range of B vitamins. Leafy greens like arugula are very low in calories, while providing a lot of fiber and volume to your meal.

Many salad dressings are full of hidden sugar.  This salad is simply dressed with olive oil, keeping it light and healthy!  The fruit adds so much flavor and some nice juiciness, so I find you don’t need a very strong dressing. My Orange Avocado Salad is a great way to pack all of this yummy nutrition into one meal!

Tips and Swaps

Feel free to swap many different ingredients into this recipe. Instead of lemon and orange, try out other citrus like Sumo oranges or grapefruit.

Not a fan of arugula?  Try another leafy green such as spinach, kale, or watercress, and let me know your personal favorite.  All leafy greens provide a variety of vitamins and minerals, so you can’t go wrong!

Similar Pages

Looking for more salads?  Try my Spinach Quinoa Salad with Pomegranate Citrus Dressing, Spinach Berry Salad, and my Avocado Plum Salad.

References

“Avocado Nutritional Information.” California Avocados & Guacamole – Recipes, Nutrition & More, California Avocado Commission, www.californiaavocado.com/nutrition/nutrients.

Harvard Health Letter. “Salad Greens: Getting the Most Bang for the Bite.” Harvard Health, Apr. 2018, www.health.harvard.edu/staying-healthy/salad-greens-getting-the-most-bang-for-the-bite.

KleKamp, Ben, et al. “Oranges.” Food Source Information, fsi.colostate.edu/oranges/.

 

citrus salad

Roast Citrus Salad

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Course: Salad
Keyword: salad, side dish, vegan, vegetarian
Prep Time: 15 minutes
Servings: 4 servings

Ingredients

  • 1 blood orange sliced 1/8 inch thick
  • 1 lemon sliced 1/8 inch thick
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • ½ red onion thinly sliced
  • 2 tablespoons lemon juice
  • 1 bunch arugula
  • ½ cup mint leaves sliced thin (chiffonade)
  • 1 avocado sliced into wedges

Instructions

  • Preheat oven to 425 degrees F. Toss orange and lemon with 1 tablespoon oil and place on a rimmed baking sheet. Season with salt and pepper. Roast, stirring occasionally, until lightly charred and caramelizing, ~10-15 minutes.
  • Place onion and lemon juice in a bowl, season with salt and pepper. Set aside for at least 5 minutes.
  • Add roasted citrus to bowl with onion and add arugula and mint. Drizzle remaining tablespoon of olive oil and toss ingredients. Add avocado and serve.

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