Arugula Salad with Beets, Quinoa, and Sunflower Seeds Recipe

Introduction

This vibrant Arugula Salad with Beets is a refreshing and nutritious dish that combines peppery greens, earthy beets, and nutty quinoa. Perfect for a light lunch or a side, it offers a delightful balance of textures and flavors with a tangy homemade dressing.

Ingredients

• 1 3/4 cup water (or vegetable broth)
• 1 cup quinoa
• 1/2 tsp salt
• 1/2 beet (grated)
• 2 cups arugula
• 1/4 red onion (sliced)
• 1 medium cucumber (sliced)
• 1/2 cup sunflower seeds (toasted)
• 1 tbsp apple cider vinegar
• 1 tsp maple syrup (or agave syrup)
• 1 tsp Dijon mustard (or whole grain)
• 1 tsp avocado oil

Instructions

1. Step 1: Pour the water, quinoa, and salt into a medium saucepan. Bring to a boil over medium-high heat.
2. Step 2: Reduce the heat to low and let it simmer for 15 minutes until the quinoa is tender and the liquid is absorbed.
3. Step 3: Remove the saucepan from the heat, cover it, and let the quinoa sit for at least 10 minutes to finish steaming.
4. Step 4: While the quinoa cooks, slice the red onion and cucumber thinly.
5. Step 5: Grate half of the beet using a fine grater or food processor.
6. Step 6: In a small bowl, whisk together apple cider vinegar, maple syrup, Dijon mustard, and avocado oil until well combined.
7. Step 7: In a large bowl, combine arugula, grated beet, sliced cucumber, sliced onion, cooked quinoa, and toasted sunflower seeds.
8. Step 8: Toss the salad with the dressing just before serving to keep the greens fresh and crisp.

Tips & Variations

• Substitute quinoa with couscous or bulgur wheat for a different texture.
• Add crumbled feta or goat cheese for a creamy element.
• Use olive oil instead of avocado oil if preferred.
• Toast the sunflower seeds in a dry pan until golden to enhance their nuttiness.

Storage

Store any leftover salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate if possible to prevent the arugula from wilting. Re-toss the salad with dressing before serving. This salad is best enjoyed fresh and may become soggy if stored too long.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use pre-cooked quinoa?

Yes, if you have pre-cooked quinoa, you can simply warm it slightly before adding it to the salad. This reduces prep time significantly.

How do I toast sunflower seeds?

Place sunflower seeds in a dry skillet over medium heat. Stir frequently until they turn golden brown and fragrant, about 3-5 minutes. Be careful not to burn them.

Arugula Salad with Beets, Quinoa, and Sunflower Seeds Recipe

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★★★★★

4.8 from 95 reviews

A fresh and vibrant Arugula Salad with Beets, featuring protein-rich quinoa, crunchy sunflower seeds, and a tangy apple cider vinegar dressing. This nutritious salad combines peppery arugula, sweet grated beets, crisp cucumber, and red onion for a perfect light meal or side dish.

• Author: Leo
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: Stovetop
• Cuisine: American
• Diet: Vegetarian

Ingredients

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Salad Base

• 1 3/4 cup water or vegetable broth
• 1 cup quinoa
• 1/2 tsp salt
• 1/2 beet, grated
• 2 cups arugula
• 1/4 red onion, sliced
• 1 medium cucumber, sliced
• 1/2 cup sunflower seeds, toasted

Dressing

• 1 tbsp apple cider vinegar
• 1 tsp maple syrup or agave syrup
• 1 tsp Dijon mustard or whole grain mustard
• 1 tsp avocado oil

Instructions

1. Simmering Quinoa: Pour the water, quinoa, and salt into a medium saucepan. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low and let the quinoa simmer uncovered for 15 minutes until the liquid is absorbed and the quinoa is tender. Remove from heat, cover the pan, and let it sit for at least 10 minutes to fully steam and fluff up.
2. Slicing Vegetables: While the quinoa cooks, thinly slice the red onion and cucumber for a fresh crunch in the salad.
3. Grating Beets: Grate half a beet using a box grater or food processor to add earthiness and color to the salad.
4. Whisking Dressing: In a small bowl, whisk together apple cider vinegar, maple syrup, Dijon mustard, and avocado oil until the dressing is smooth and emulsified, balancing tanginess with a hint of sweetness.
5. Assembling Salad: In a large bowl, combine the arugula, grated beet, sliced cucumber, sliced red onion, cooked quinoa, and toasted sunflower seeds. Pour the dressing over the salad and toss gently but thoroughly to evenly coat all ingredients. Serve immediately for the freshest flavor.

Notes

• For added protein, consider topping the salad with grilled chicken or chickpeas.
• To enhance flavor, toast the sunflower seeds in a dry pan over medium heat until golden and fragrant.
• This salad is best served fresh but can be stored in the refrigerator for up to 2 days; toss again before serving.
• You can substitute quinoa with other grains like bulgur or couscous if preferred.
• Adjust sweetness and acidity in the dressing to taste by varying maple syrup and vinegar amounts.

Keywords: arugula salad, beet salad, quinoa salad, healthy salad, vegetarian salad, easy salad recipe, light meal, sunflower seeds, apple cider vinegar dressing