Quinoa Salad with Arugula, Beetroot and Mung Beans
This Quinoa Salad with Arugula, Beetroot, and Mung Beans is a perfect blend of flavors, textures, and nutrients that will leave you feeling nourished and energized. This Quinoa Salad with Arugula contains 10 differenet vegetables. It’s not only easy to prepare but also packed with protein, fiber, vitamins, and minerals, making it the perfect choice for anyone aiming to eat healthier without sacrificing taste.
Why Choose Quinoa salad with arugula?
Before we jump into the recipe, let’s take a closer look at the star ingredients of this salad: quinoa, arugula, beetroot, and mung beans. Each of these foods brings something special to the table.
Quinoa: The Protein-Packed Superfood
Quinoa is often referred to as a “superfood,” and for good reason. Unlike many other plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own. This makes it an excellent source of protein for vegetarians, vegans, and anyone looking to reduce their meat consumption.
In addition to being rich in protein, quinoa is also high in fiber, antioxidants, and various minerals, such as magnesium, phosphorus, and manganese. It’s also gluten-free, making it a great option for those with gluten sensitivities or celiac disease. Quinoa’s light, fluffy texture makes it an ideal base for salads, grain bowls, or as a substitute for rice.
Arugula: A Leafy Green with a Kick
Arugula, often known as rocket in some parts of the world, is a leafy green vegetable with a distinctive peppery flavor. While arugula may not be as well-known as spinach or kale, it’s equally packed with nutrients. It’s an excellent source of vitamins A, C, and K, all of which are important for skin health, immune function, and bone health.
Beetroot: A Vibrant Root with Heart-Healthy Benefits
Beetroot, or beets, is known for its rich, deep color and earthy flavor. However, it’s not just the vibrant hue that makes this root vegetable special—it’s also the numerous health benefits it offers. Beets are high in folate, which is essential for cellular health and DNA production, making them a great addition to any diet.
One of the most impressive benefits of beetroot is its ability to support heart health. Beets are rich in nitrates, which can help lower blood pressure and improve blood flow. Additionally, beets are a good source of fiber, which is beneficial for digestive health and can help regulate blood sugar levels.
Mung Beans: Tiny Powerhouses of Nutrients
Mung beans are small, green legumes that pack a punch when it comes to nutrients. They are an excellent source of plant-based protein, making them a great option for anyone looking to boost their protein intake without relying on animal products. Mung beans are also rich in fiber, which supports digestive health, promotes satiety, and helps regulate blood sugar levels.
Why You’ll Love This Quinoa Salad with Arugula, Beetroot, and Mung Beans
1. A Feast for the Senses
2. Packed with Flavor and Texture
3. Nutrient-Packed and Wholesome
4. Versatile and Customizable
5. Perfect for Meal Prep
6. Great for Any Occasion
7. Easy to Make
8. Satisfies Cravings Without the Guilt
9. Supports Your Health Goals
10. It’s Simply Delicious
Variations to Try
While the Quinoa Salad with Arugula, Beetroot, and Mung Beans is delicious as is, there are many ways to customize the recipe based on your preferences:
- Add more protein: For a more substantial meal, try adding tofu for extra protein.
- Use different greens: If you’re not a fan of arugula, you can swap it for spinach, kale, or mixed greens.
- Make it creamy: Add a spoonful of tahini or vegan Greek yogurt to the dressing for a creamy texture.
Check out more recipes:
Savory Chickpea Granola Clusters
Quinoa Salad with Arugula, Beetroot, and Mung Beans
Ingredients
Roasted Beetroot and carrots
- 2-3 large beetroot chopped in cubes
- 2 carrots chopped in cubes
- 1 tbsp olive oil
- ½ tsp salt
Quinoa
- 1 cup quinoa
- 1 ¾ cup water
- pinch salt
Other Salad ingredients
- 2 cups arugula
- 1 cup shredded cabbage
- 1 cup mung beans cooked
- 1 small red onion thinly sliced
- ⅓ cup pumpkin seeds (pepitas)
- ⅓ cup fresh parsley chopped
Dressing
- 2 tbsp olive oil
- 2 tbsp balsamic vinegar
- ½ of one lemon juice (2 tbsp)
- 1 tbsp sumac
- salt to taste
Instructions
- Roast beetroot and carrots. Begin by peeling and dicing beetroot and carrots into small cubes. You can either boil or roast them. To roast, add beetroot and carrot cubes on baking sheet and drizzle with olive oil and salt. Bake it at 400°F (200°C) for about 40 minutes until tendern and brown.
- Cook the quinoa. In a medium saucepan, bring 1 ¾ cups of water to a boil. Add the quinoa and salt, cover, and reduce the heat to a simmer. Let it cook for about 15 minutes or until all the water is absorbed and the quinoa is tender. Remove from the heat and fluff with a fork. Set it aside to cool.
- Make the dressing. In a small bowl, whisk together olive oil, lemon juice, balsamic vinegar, sumac and salt to taste.
- Assemble the salad. In a large bowl, combine the cooled quinoa, mung beans, beetroot and carrots, arugula, cabbage, thinly sliced red onion, pumpkin seeds and parsley. Give it a gentle toss to mix the ingredients. Drizzle the dressing over the salad and toss gently to combine.
- Enjoy the salad immediately, or refrigerate it for 30 minutes to allow the flavors to meld together. This salad can be served as a light lunch, a hearty side dish, or even as a pre-workout meal to fuel your body with essential nutrients.
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