Looking for an easy, new salad recipe? Delicious, nutritious, and filling, this quinoa arugula salad definitely checks all the boxes. This salad provides tons of good nutrients that will keep you full of energy and has a tangy, fresh taste and lots of textures to keep your attention.
What makes Quinoa Arugula Salad so great?
With few ingredients, this recipe comes together quickly. If you like to meal prep, quinoa is perfect for batch cooking to use in salads and as a side because it keeps well in the fridge for up to five days. Additionally, quinoa is an excellent option for those of you that are following a gluten-free diet.
Salads that contain grains or seeds, like quinoa, are great to prepare ahead of time to plan for a busy week. Make a large batch and keep it in the fridge for a simple grab-and-go lunch. We’ve included chickpeas in this recipe for some protein and added fibre but you could add other proteins, such as grilled chicken or tofu. The protein helps make the salad more filling but you could leave it out if you serve this as a simple side dish.
What do you need to make Quinoa Arugula Salad?
Quinoa – Often considered a grain, quinoa is actually a seed that can be either red, black, or white in colour. It is a good source of fibre, protein, B vitamins, and several minerals, including copper, iron, magnesium, and manganese. When cooked, quinoa has a nutty flavour that works well with roasted vegetables, meats, and salads.
Arugula – With its mildly peppery taste, arugula makes the perfect addition to this salad. Like most greens, arugula is packed with fibre, calcium, potassium, and vitamins C, B9, K, and A to help maintain most bodily functions and support good digestive health. If you don’t have any arugula on hand, you could toss in some baby spinach to reap the health benefits of greens. For more information on arugula and its substitutes, check out my post here that details a list of the best arugula substitutes.
Chickpeas – chickpeas add plant-based protein, fibre and iron to this recipe and also a bit more texture. Chickpeas have a mild flavor and adding them to salads is a great way to start eating more plant-based proteins if this is something new for you. To help absorb iron from plant-based sources, it is recommended to pair them with some Vitamin C. The addition of grape tomatoes provides that Vitamin C in this recipe to help absorption.
Grape Tomatoes – Grape tomatoes or cherry tomatoes are a fantastic addition to any salad because they are more flavourful than regular tomatoes and hold their shape even when they have been sliced in half. Additionally, grape tomatoes are packed full of nutrients in a very tiny package! They are a good source of fibre, antioxidants, and vitamin C.
Cucumber – Cucumbers are such a refreshing addition to any salad, likely due to their high water content. Cucumbers also contain some antioxidants, vitamins, and minerals to help keep you feeling your best. Keep the peels on your cucumbers to benefit from the fibre they contain to promote bowel regularity and feed the beneficial bacteria found in your gut.
Feta Cheese – Feta cheese makes a great addition to salads and side dishes because of its crumbly texture that turns creamy in your mouth. It also has a tangy, salty taste that adds so much flavour to your plate. Feta cheese is a brined cheese made with sheep’s milk; sometimes, goat’s milk is mixed in. Feta is a comparably lower-fat cheese than other cheeses like mozzarella or cheddar, and it contains a good amount of calcium and B vitamins.
Extra-virgin Olive Oil – This is an excellent oil for making your own salad dressings. Extra-virgin olive oil is full of heart-healthy fats and antioxidants, making it a great choice for everyday cooking. This oil has a mild olive taste that works well in most recipes or as a finishing drizzle over plated meals.
Red Wine Vinegar – Red wine vinegar adds some zip to this delicious salad! It is an excellent choice for salad dressings, marinades, and reduction sauces because of its zesty but smoky flavour. Red wine vinegar also contains the antioxidants resveratrol and anthocyanins that help reduce the damage of free radicals in the body.
What temperature should the salad be served at?
Quinoa arugula salad is best when served at room temperature or cold. Be sure to let the quinoa cool before combining all ingredients to keep arugula from wilting.
How long will quinoa arugula salad keep?
You can store this salad in the fridge for up to 5 days. It makes an ideal packed lunch because it is a well-balanced meal that is hearty enough to keep you feeling full through the afternoon.
What should you serve with it?
This salad makes a great addition to any picnic or BBQ spread. It is a fantastic side dish and can hold its own as a filling vegetarian main dish. The combination of fresh vegetables, hearty quinoa, and tangy feta is perfect for any summer spread.
Looking for an easy side dish for your protein of choice? This salad is perfect with fish, poultry, or meat because it has fresh, tangy flavours that pair well with almost any protein without overpowering them.
Variations:
Baby spinach is a good substitute for arugula in this recipe because it has a mild taste and similar texture. Spinach is a good source of iron and vitamins C, K, and A, which are vital for immune health and growth. Additionally, spinach is a plant-based source of calcium to help keep your bones strong and support heart health.
Although feta cheese is fantastic in this salad, you could substitute it for goat’s cheese or another salty cheese to create a similar taste profile. You can omit the cheese altogether or opt for a dairy-free cheese to make this salad vegan.
For a slightly different flavor in the dressing, replace the vinegar with an equal amount of lemon juice.
If yo don’t like or want to use chickpeas, a few slices of grilled tofu for some plant-based protein to pump up the nutritional value of this salad. To grill tofu, cut tofu block into ½-inch slices, toss with some oil and seasonings, then grill or fry until brown on each side.
Quinoa Arugula Salad
Ingredients
- 1 cup quinoa (dry)
- 2 cups chickpeas (1 can)
- 1 cup grape tomatoes (halved)
- 1 cup chopped cucumbers
- 2 cups arugula
- 1/2 cup crumbled feta (regular or light)
Dressing
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- salt & pepper to taste
Instructions
- Cook quinoa according to package directions. Let cool slightly.
- Put quinoa in a large bowl and add the chickpeas, vegetables and feta.
- Mix the dressing ingredients together and pour over salad ingredients
- Serve at room temperature or refrigerate for at least one hour to allow the flavors to combine.
Notes
Want more great salad recipes?
This Greek Chickpea Salad is a flavourful, protein-rich option that makes the perfect side dish for BBQs, picnics, or packed lunches.
Looking for a vibrant salad that is full of fresh flavours? Try this Orzo and Arugula Salad.
This Vegan Mediterranean Orzo Salad is easy to make and tastes great too.
For a fresh take on tuna salad, try this Tuna Pesto Pasta.
Recipe developed by Christina Iaboni, RD copy written by Cheryl Anderson, dietetic intern
