Arugula Quinoa Salad

This Arugula Quinoa Salad offers a base of healthful quinoa and tender baby arugula made complete with sweet dates, tangy blue cheese, and tart honey-lemon vinaigrette. This delicious salad can be served as a side dish or main, you choose!

WHAT’S NEW?

To quote my classmate, “We are 1/8th of a nurse!” Finals week is done and I made it! It’s kind of hard to believe, really. Now for the home stretch of the school year for my kiddos which never fails to bring about chaos. As they say, time flies! 

This past week was one of a reset in our house. Shea was done with Girls-on-the-Run so we reduced from 4 after school activities a week per girl, to 3 and that felt like a breather somehow. I prepped a whole meal plan and placed my largest grocery order in MONTHS…only to have our freezer go out and all of our proteins thawed and needing to be tossed. Such a bummer! I had planned a protein to accompany this Arugula Spinach Salad, but honestly, it was perfect as is and the chickpeas were a good protein substitute! 

ROLL CALL FOR THIS RECIPE

• Plant Power: Protein-packed quinoa, chickpeas, nuts, and cheese offer excellent staying power in this vegetarian delight!
• Adaptable: Everything from the dressing to the salad ingredients are highly adaptable – include, exclude, or use substitutes for any and every ingredient to create a salad you’ll lust for!
• Allergen-Friendly: Naturally gluten-free and egg-free, this recipe can easily be made dairy-free, nut-free, and be made vegan.

KEY INGREDIENTS AND SUBSTITUTIONS

• Quinoa: I love quinoa for its protein content and as a favorite plant-based protein, however another ancient grain would work well – millet, wheat berries, farro, etc. If you go with quinoa, you can use any kind of quinoa (red or white quinoa being most common) including something with more color variation such as a tricolor quinoa.
• Arugula: The peppery bite of arugula enhances this salad and compliments the honey and dates beautifully, however baby spinach or another leafy green will work well.
• Dates: Medjool dates are the most common option, but any will work well! As a substitute, dried cherries, dried cranberries, dried and diced apricots, or sweet golden raisins are great substitutes or additions to this salad!
• Blue Cheese: Honey and blue cheese are a dreamy combination, however feta cheese or goat cheese work well in this salad. You can also omit cheese for a dairy-free option.
• Pecans: I chose raw pecan halves in this recipe, but any crunchy, healthy fat is a great option – sunflower seeds, pine nuts, hemp seeds, walnuts, etc.
• Chickpeas: These are also called garbanzo beans and are delicious! Any bean will add a bit of extra protein punch and staying power. You can roast the beans to make for a unique texture of crispy chickpeas!
• Avocado: Love thie addition for more healthy fat and staying power, but other fats, such as kalamata olives would be a great alternative.
• Lemon: Fresh lemon juice makes this vinaigrette top-notch, however use what you have. In a pinch, substitute in white wine vinegar or lime juice.
• Honey: Pure maple syrup or agave are good substitutes for honey.
• Vinegar: White wine vinegar can be swapped for white balsamic or apple cider vinegar.
• Olive Oil: Using a high-quality extra virgin olive oil offers full, rich flavor and is an excellent choice for its antioxidants and monounsaturated fat content. Avocado oil will work well, too.
• Dijon Mustard: This ingredient can be reduced, increased, or omitted.

NUTRITIONAL MERITS

• Naturally gluten-free and easily made dairy-free, nut-free, and/or vegan
• High-fiber with over 10 grams of fiber per serving
• This recipe is rich in heart healthy unsaturted fats and is extremely satiating

FAQ

What makes quinoa a complete protein?

Quinoa contains all 9 essential amino acids qualifying it as a complete protein.

Can this meal be prepped ahead of time?

You can do all the meal prep ahead of time – cook quinoa, prepare the dressing, chop the dates – however, wait to assemble within an hour before serving. This recipe comes together in a flash, especially when you prep ahead!

I’m looking for a bit more sustenance to make a meal out of this salad. What would you recommend?

Add some grilled salmon or shrimp on the side or on top of the salad. Chicken, steak, or pork works great, too. Additionally, you can serve with a slice of crusty, warm bread or grilled veggies such as asparagus or zucchini. The vinaigrette is an excellent addition to the proteins, grains, or veggies.

What other salad ingredients would you recommend trying out in this recipe?

Nearly any other raw fruits or veggies will add color and flavor – juicy cherry tomatoes or grape tomatoes, sliced red bell peppers, thinly sliced green onions or red onion, a handful of chopped fresh mint or parsley – there’s no going wrong! Play around with ingredients to make YOUR perfect salad!

VARIATIONS, STORAGE, and TIPS

• I like to serve this salad at room temperature; however you can serve with warm quinoa that will gently wilt the greens and melt the cheese a bit.
• Serve as a main dish or side salad any time of year!
• Freeze any leftover or extra quinoa. Better yet, double the amount for the recipe and have your meal prepped for the next time you make this beautiful, healthy salad recipe!
• Assemble and dress only the salad you plan to serve or consume. Store any leftover salad ingredients in another airtight container to keep fresh.
• Any leftover vinaigrette salad dressing can be stored in the fridge for 2 weeks or more.

Love quinoa? Lots of ways to enjoy!

• Coconut Quinoa Curry
• Turkey Taco Quinoa Skillet
• Gluten-Free Quinoa Pizza Bites
• Baked Quinoa and Chicken Parmesan
• Quinoa Mango Black Bean Salad with Chipotle-Lime Vinaigrette
• Buffalo Chicken Quinoa Salad
• Fruit, Chicken, and Quinoa Salad with Citrus Poppyseed Dressing
• Crock Pot Chicken Enchilada Quinoa
• Strawberry-Kale Quinoa Salad

Be well,