Fig Salad with Prosciutto and Arugula

This fig salad with prosciutto and arugula is super easy, but delicious, and of course, always impressive.

Salad of Arugula, Figs, Proscuitto, on a platter

What are figs?

They are small, pear-shaped pods, which when opened, have a very sweet, grainy textured flesh. Figs are the fruit of the ficus tree, which is native to the Middle East and Western Asia. Ficus trees have been cultivated since ancient times and they grow best in dry, sunny places. Mission figs, which grow in California, are the most widely available variety in North America.

Platter of Fig Salad with wooden salad bowls and tongs

How Do Figs Grow?

Figs are actually an inverted flower and not a fruit. The flowers grow inside the pod, maturing into the fruit. Those flowers are pollinated by tiny wasps, called fig wasps, who enter the male fig and lay their eggs. The wasp dies inside the male fig, and when the eggs hatch, the baby wasps leave, carrying pollen.

Does this sound gross? Yes, it does, but keep in mind that we don’t eat the male figs, only the female ones. And as I mentioned earlier, most of the figs that we eat grow in California, and the trees are self-pollinating.

With this in mind, we must ask the next question:

Two wooden bowls of fig salad beside a half empty salad platter

Are Figs Vegan?

Whether or not vegans should eat figs is a personal choice and individual decision. Although the self-pollinating varieties of figs will not have dead wasps in them, there is no guarantee that you will not ingest one while eating figs.

Chances are if you are vegan, you aren’t reading this recipe, but if you are, and would like more info about those little wasps, here it is: Figs: Are They Vegan?

Are Figs Good For You?

Figs are low in calories, high in fiber, and nutrient-dense in both their raw and their dried forms. Both raw and dried figs are excellent sources of Vitamin K, B Vitamins, manganese, potassium, calcium, phosphorus, iron, copper, and zinc.

The health benefits of figs increase significantly for dried figs. For example: potassium goes from 7% DV (raw) to 19% DV, calcium from 4% DV (raw) to 16% DV (dried), and iron from 2% DV (raw) to 11% DV (dried).

Raw vs Dried Figs

Aside from the nutritional differences that I noted above, both raw figs and dried figs are delicious, nutritious treats. If you can find fresh figs, by all means, they are worth it. However, dried figs are readily available at all times of the year in most locations, so they are an excellent option. You can use dried and fresh figs interchangeably in recipes.

 

About This Fig Salad

Figs are delicious in both sweet and savory dishes, and their sweetness pairs beautifully with strong & salty aged cheeses, like the Parmesan that I used in this salad. Cured meats, in particular, prosciutto, are another great match. This salad covers all the flavour notes with a base of peppery arugula, some aromatic basil, and a tangy-sweet dressing of balsamic and honey.

Ready For More Hearty Salads? You Might Also Like These:

Butternut Buckwheat Salad

Farro, Pomegranate, Belgium Endive Salad

Beet Pistachio & Orange Salad

Salmon, Spinach Mandarin Orange Salad

Mediterranean Buckwheat Salad

Sweet Potato Quinoa Chickpea Salad

How to Make Fig Salad with Prosciutto & Arugula

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5 from 14 votes
Fig Salad with Prosciutto & Arugula
Prep Time
10 mins
Total Time
10 mins
 

Fig Salad with Prosciutto & Arugula is a simple but delicious salad that can be a meal or side dish

Course: Salad
Cuisine: Mediterranean
Keyword: cured meats, dried fruit, figs,, savory sweet combo
Servings: 4
Calories: 316 kcal
Author: Colleen
Ingredients
  • 3 cups arugula
  • 1 cup basil leaves torn
  • 3 oz prosciutto cut into ribbons
  • 1 cup dried figs halved
  • 2 oz Parmesan cheese shaved into ribbons (use a vegetable peeler)
Viniagrette
  • 3 tbsp balsamic vinegar
  • 2 tbsp honey
  • 1 tbsp olive oil extra virgin
Instructions
  1. On a platter, arrange arugula and basil

  2. scatter prosciutto and figs over the greens

  3. top with Parmesan

Viniagrette
  1. Shake vingar, honey, and oil in a jar with a lid, or whisk together in a small bowl.

  2. Drizzle viniagrette over the salad and serve immediately

Recipe Notes

Fresh figs are delicious in this recipe, or you can rehydrate dried figs in water before using if you prefer that texture.

Blue cheese or gorgonzola can be used in place of the Parmesan for a stronger cheese presence.

Nutrition Facts
Fig Salad with Prosciutto & Arugula
Amount Per Serving
Calories 316 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 6g30%
Cholesterol 24mg8%
Sodium 379mg16%
Potassium 395mg11%
Carbohydrates 36g12%
Fiber 4g16%
Sugar 29g32%
Protein 10g20%
Vitamin A 783IU16%
Vitamin C 4mg5%
Calcium 266mg27%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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30 thoughts on “Fig Salad with Prosciutto and Arugula

  1. Figs and prosciutto are really the best thing together ever! Love the taste of sweet, salty and a little tartness from the arugula in this salad!

  2. Never tried Arugula any day, but definitely need to check on this. Love the look and all the delicious combinations and dressing to making it yum.

  3. What a beautiful and delicious salad! So lovely for the holiday season too – it would be a fresh dish on my holiday table!

  4. This salad has all the flavors we love and that are part of our culture. Sweet, salty, peppery, this salad is also so playful on the tastebuds!

  5. How did you know I love prosciutto!? This is definitely my kind of salad, with the sweet and savory combo. I could eat this for lunch every day!!

  6. This would be such a gorgeous salad to serve for any special meal, Colleen. It is so lovely with all of those special ingredients. I will try this soon. We love salads around here and I am always looking for new ideas. You have inspired me. ❤️👍. Many thanks for sharing. Happy holidays

  7. Loving this salad! The pairing of figs and prosciutto is delicious, and we always have arugula on hand. It’s one of our fave greens!

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