Roasted Pear Arugula Salad with Spiced Pecans & Parmesan
This roasted pear and arugula salad is a perfect blend of sweet, savoury, and spicy—tossed with spiced pecans, shaved Parmesan, and a zesty Dijon vinaigrette. It’s vegetarian, gluten-free, and ideal as a side or elegant starter for fall dinners or holiday gatherings.
- Suitable for diets:
- Gluten Free
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- Low Glycemic Load – Pears offer natural sweetness with fiber; minimal added sugars from maple and honey can be omitted.
- Healthy Fats – Olive oil and pecans provide heart-healthy monounsaturated fats.
- High Fibre – Arugula, pear, and nuts provide fiber to slow glucose absorption.
- Low in Refined Carbs – No bread, croutons, or starch-heavy ingredients included.
- Portion-Controlled Natural Sugars – One pear is split between two servings, keeping sugar levels modest.
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Equipment
- Baking sheets
- Parchment paper
- Small mixing bowls
- Whisk or small jar ((for dressing))
Ingredients
For the Spiced Pecans
- pecan (raw halves) ¼ cup
- olive oil ½ tsp
- maple syrup (optional, for light glaze) ½ tsp
- cinnamon (ground) ¼ tsp
- nutmeg (ground) 1 pinch
- salt 1 pinch
For the Roasted Pear
- pear (Bartlett or Bosc, ripe but firm, cored and cut into 6–8 wedges) 1
- olive oil ½ tsp
- cinnamon (optional) 1 pinch
For the Salad
- baby arugula 3 cups
- Parmesan cheese (shaved) 2 tbsp
- red onion (thinly sliced ) 1 tbsp
- olive oil 1½ tbsp
- apple cider vinegar 1 tbsp
- Dijon mustard 1 tsp
- salt 1 pinch
- pepper 1 pinch
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Cooking Tips
- Choose a Firm, Ripe Pear – Bartlett or Bosc work well for roasting without falling apart.
- Cool Ingredients Slightly Before Assembling – Prevents wilting of the arugula.
- Make it Vegan – Omit Parmesan or substitute with vegan cheese or nutritional yeast.
- Sweetness Control – Skip or reduce maple syrup and honey for a lower-sugar version.
- Add Protein – Pair with grilled chicken, salmon, or lentils for a complete meal.
- Storage Tip – Dress only what you plan to serve immediately to prevent sogginess.
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Instructions
Toast Pecans
- Preheat oven to 350°F (175°C).
- Toss pecans with olive oil, maple syrup, cinnamon, nutmeg, and salt.¼ cup pecan, ½ tsp olive oil, ½ tsp maple syrup, ¼ tsp cinnamon, 1 pinch nutmeg, 1 pinch salt
- Spread on a parchment‑lined baking sheet and bake for 6–8 minutes, stirring halfway, until fragrant. Let cool completely.
Roast the Pears
- Increase oven temp to 400°F (200°C).
- Toss pear wedges with olive oil and cinnamon (if using).1 pear, ½ tsp olive oil, 1 pinch cinnamon
- Arrange on a parchment‑lined baking sheet and roast for 12–15 minutes until just tender and lightly caramelized.
- Let cool slightly so the arugula doesn’t wilt.
Make the Dressing
- Whisk olive oil, apple cider vinegar, Dijon, salt, and pepper in a small jar or bowl.1½ tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 pinch salt, 1 pinch pepper
- Toss arugula with dressing until lightly coated.3 cups baby arugula
- Arrange roasted pears, Parmesan shavings, and red onion over the top.2 tbsp Parmesan cheese, 1 tbsp red onion
- Sprinkle with cooled spiced pecans.
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FAQ
- Can I make this salad ahead of time?
Yes, prep the components (pecans, pears, dressing) separately and assemble just before serving. - Is this salad vegan?
Not as written, but it can be easily made vegan by omitting Parmesan or using a dairy-free alternative. - What kind of pear is best?
Bosc and Bartlett both roast well—look for ripe but firm pears. - Can I skip the maple syrup and honey?
Yes, the salad will still taste great without them and be lower in sugar. - Is it okay to use store-bought candied pecans instead?
You can, but they often have added sugars—homemade spiced pecans are a healthier, customizable option. - What’s a good cheese substitute for dairy-free diets?
Try crumbled dairy-free feta or a sprinkle of nutritional yeast.
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Nutrition
Per serving
Calories: 287.3kcal
Carbohydrates: 18.9g
Fiber: 4.9g
Sugar: 11.3g
Fat: 23.3g
Saturated Fat: 3.5g
Trans Fat:
Protein: 4.2g
Nutrition Facts
Roasted Pear Arugula Salad with Spiced Pecans & Parmesan
Serving Size
1.5 cups
Amount per Serving
Calories
287.3
% Daily Value*
Fat
23.3
g
36
%
Saturated Fat
3.5
g
22
%
Cholesterol
3.4
mg
1
%
Sodium
156.5
mg
7
%
Potassium
293.8
mg
8
%
Carbohydrates
18.9
g
6
%
Fiber
4.9
g
20
%
Sugar
11.3
g
13
%
Protein
4.2
g
8
%
Vitamin C
8.9
mg
11
%
Vitamin D
0.03
µg
0
%
Calcium
133.8
mg
13
%
Iron
1.1
mg
6
%
Magnesium
41.2
mg
10
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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