Grilled Bell Pepper and Arugula Salad

Name: Grilled Bell Pepper and Arugula Salad
Prep time: 10 min
Cook time: 15 min
Yield: 4 servings
Ingredients: ¼ cup pine nuts; 2-3 sweet bell peppers (-any color, or a mix); 1 tablespoon Balsamic vinegar; ¼ teaspoon Dijon mustard; 1 pinch kosher salt; Freshly cracked black pepper to taste; 3 tablespoons extra-virgin olive oil; 6 cups loosely packed arugula; 1 cup chopped cucumber; 1 cup julienned carrots; ¼ cup crumbled feta cheese

Charred bell peppers paired with peppery arugula, cucumber, and carrots, finished with a balsamic vinaigrette, toasted pine nuts, and crumbled feta.

Glycemic Load: 1.5 (Low)

283 calories per serving

Serves: 4

Prep: 10 minutes

Cook: 15 minutes

Original recipe: parsleyandparm.com

About This Calculation

Grilled Bell Pepper and Arugula Salad has a low glycemic load of 1.5 per serving — minimal blood sugar impact — suitable for most people managing diabetes or blood sugar levels.

The primary glycemic load contributors are carrots (GL 0.7), sweet bell pepper, grilled (GL 0.4), cucumber (GL 0.2). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.