Arugula Quinoa Salad
User Reviews
5
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Prep Time
20 mins
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Total Time
20 mins
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Servings
6 servings
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Calories
269 kcal
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Cuisine
International
Arugula Quinoa Salad
Description
This salad combines a base of warm cooked quinoa with fiber-rich black beans, aromatic diced red onion, sweet grated carrots, savory green olives, and soft sliced hearts of palm. Peppery arugula is added last to maintain its crisp texture and fresh flavor.
The dressing includes Brazilian-style garlic sofrito or minced garlic, extra virgin olive oil, red wine vinegar, fresh parsley, dried oregano, a pinch of cumin, salt, and black pepper. Shaken together, it provides a balanced acidity and herbaceous note that complements the salad's varied textures and mild flavors.
Serve this salad immediately after tossing in the arugula to preserve its crispness. It works well as a light lunch or alongside grilled proteins for dinner.
For make-ahead preparation, all ingredients except for arugula can be mixed and refrigerated; add arugula just before serving to keep it fresh.
Ingredients
For the Salad:
- 3 cups quinoa Any type of quinoa works, tricolor, red, or white!, cooked (from 1 cup of uncooked
- 1.5 cups black beans or a 15oz can, drained, vegan
- 1/2 red onion diced
- 1.5 cups carrot about 2 carrots, grated
- 1/2 cup green olives pitted, minced
- 1 oz hearts of palm sliced, canned
- 3-5 oz arugula see make ahead note below
For the Dressing:
- 1 tsp sofrito or 1 clove of garlic, minced, Brazilian style
- 3 Tbsp olive oil extra virgin
- 2 Tbsp red wine vinegar
- 1/2 tsp oregano dried
- a pinch cumin about 1/8 of a tsp
- 1 Tbsp parsley fresh, roughly chopped
- salt Please note that some brands of canned beans, hearts of palm and olives are already salted. Make sure to taste as you go to avoid adding too much salt, to taste
- black pepper Please note that some brands of canned beans, hearts of palm and olives are already salted. Make sure to taste as you go to avoid adding too much salt, to taste
Instructions
Make the dressing:
- Combine the garlic, the olive oil, the vinegar, the parsley, spices and salt and pepper in a mason jar. Cover and shake vigorously for about 30 seconds. Set aside.
Make the salad:
- Measure the quinoa (even better if it's still warm!), the black beans, the diced red onion, the shaved carrots, and the minced olives in a large bowl. Stir to combine.
- Add in the dressing, and the hearts of palm. Toss gently to combine.
- Finally toss in the arugula and serve immediately! *See make ahead/meal prep note in the notes section below.
Bom Apetite!
Notes
- For meal prep, mix all salad ingredients except arugula and store in the refrigerator.
- Add fresh arugula just before serving to maintain its texture and flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 269 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 269kcal | 13% |
| Carbohydrates | 35g | 12% |
| Protein | 9g | 18% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 210mg | 9% |
| Potassium | 497mg | 11% |
| Fiber | 8g | 32% |
| Sugar | 3g | 6% |
| Vitamin A | 5793IU | 116% |
| Vitamin C | 6mg | 7% |
| Calcium | 73mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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