Arugula Fennel and Dried Plum Flatbread, Vegan and Gluten-Free

The best recipe for Arugula, Fennel and Dried Plum Flatbread
arugula fennel and dried plum flatbread vegan gluten free best recipe

“I received free samples of California Dried Plums mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Dried Plum Board and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Arugula, Fennel and Dried Plum Flatbread, a simple, sweet and savory summertime dinner!

As part of Recipe Redux, I was given samples of California Dried Plums to experiment with.  I instantly ripped open the package on the way back from the mail box for a taste!  These aren’t the dried plums (aka prunes) that were a staple in my grandma’s diet (for the obvious reasons!)…these were plump, sweet and delicious!

After refraining from eating all the samples, I got down to business.  I tossed around the idea of baking with them, but decided to keep them in their whole form as to not mask their natural sugary flavor!  For more of a “meal” than a salad, I served this creation on top of a warm flatbread pizza. Salted pumpkin seeds add some crunch and the plums nicely balance out the unique licorice flavor of fennel and bitter greens.  I did add some locally made Parmigiano Reggiano cheese, but this recipe can be easily veganized by leaving it out 🙂

May kicks off National Osteoporosis Month, a time to bring attention and awareness to the disease that affects 9 million Americans. (National Osteoporosis Foundation)  Making changes in your diet and lifestyle are essential for prevention and slowing the progress of osteoporosis. Getting adequate vitamin D and including foods high in calcium, potassium, magnesium, vitamin K and vitamin C is essential for bone health.

Did you know dried plums help support healthy bones?

Emerging research shows that eating dried plums may have positive effects on bone health. Previous studies discovered that eating 100 grams (two servings; about 8- 10 dried plums) of dried plums for one year was associated with increased bone mineral density (BMD) and improved indices of bone turnover in postmenopausal women. At Experimental Biology, March 28- April 1, 2015, a current study presented as a poster, examined whether 50 grams (one serving; about 4-5 dried plums) would be as effective as the larger dose. The results indicated that one serving of dried plums may be as effective in preventing bone loss in older, osteopenic postmenopausal women.


California dried plums can be added to savory recipes such as this one, or can be a healthy substitute to baked goods!

If your recipe calls for butter or oil as the fat source, you can reduce your fat by half and then add and replace what you have taken away with the same measurement of prune purée. Just remember to reduce your sugar by half in most recipes, since the prunes are naturally sweet.

arugula fennel and dried plum flatbread vegan gluten free best recipe

Arugula, Fennel and Dried Plum Flatbread

The best recipe for Arugula, Fennel and Dried Plum Flatbread
Course Breakfast, Main Meal
Cuisine American, Gluten Free, Vegan
Prep Time 5 minutes
Baking Time 15 minutes
Total Time 20 minutes
Servings 8
Calories 232kcal
Cost $


  • 1 whole wheat pizza dough
  • 2 cups arugula
  • ¼ cup salted pumpkin seeds
  • ¼ cup fennel sliced thin
  • ½ cup California Dried Plums chopped
  • cup parmigiano reggiano flakes optional
  • Balsamic Vinaigrette:
  • 5 tablespoons extra virgin olive oil
  • 1.5 tablespoons balsamic vinegar
  • 2 California Dried Plums
  • sea salt and pepper to taste
How many Ounces Are in a Cup?
How many Grams are in a Cup?


  • Cook pizza dough on an oiled pan or pizza stone on 450 degrees for 15 minutes or until lightly golden.
  • Meanwhile, combine arugula, pumpkin seeds, fennel, and California Dried Plums in a large bowl. In a food processor, blend together olive oil, balsamic vinegar and dried plums until dried plums are pulverized. Drizzle vinaigrette on salad and toss to coat. Taste and adjust sea salt and pepper as needed.
  • Serve arugula salad on flat bread, top with parmigiano reggiano flakes and enjoy 🙂


Calories: 232kcal | Carbohydrates: 29g | Protein: 5g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.001g | Sodium: 210mg | Potassium: 142mg | Fiber: 3g | Sugar: 5g | Vitamin A: 208IU | Vitamin C: 1mg | Calcium: 17mg | Iron: 1mg
Cristina C. RD LDN

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