Quinoa, Lentil Sprout and Arugula Salad

Name: Quinoa, Lentil Sprout and Arugula Salad
Total time: 5 min
Yield: Serves four to six
Ingredients: 3/4 cup cooked quinoa, preferably the red or black variety; 1 cup sprouted lentils or sunflower seeds; 3 ounces wild arugula or baby arugula (4 cups tightly packed); 1/4 red bell pepper, sliced thin; 1/4 cup broken walnuts (3/4 ounce); 1/4 cup crumbled feta (1 ounce); 2 to 3 tablespoons chopped fresh herbs, like dill, tarragon, chives and parsley; 1 tablespoon fresh lemon juice; 1 tablespoon sherry vinegar or red wine vinegar; Salt; freshly ground pepper; 1/2 teaspoon Dijon mustard; 1 small garlic clove, puréed with a pinch of salt; 6 tablespoons extra virgin olive oil, or use half olive oil and half grapeseed oil

By Martha Rose Shulman

Total Time: 5 minutes
Rating: 4(76)
Notes: Read community notes

Use lentil or sunflower sprouts, which have a peppery flavor, in this well-textured salad. These sprouts are available in many farmers’ markets but very easy to make yourself (see below). I prefer black or red quinoa in this dish because I like the texture, but regular quinoa works as well.

Featured in: Proper Uses for Quinoa

or to save this recipe.
Subscriber benefit: give recipes to anyone
As a subscriber, you have 10 gift recipes to give each month. Anyone can view them - even nonsubscribers. Learn more.
Subscribe
Share
Print Options
Include recipe photo

Ingredients

Yield:Serves four to six

¾cup cooked quinoa, preferably the red or black variety
1cup sprouted lentils or sunflower seeds
3ounces wild arugula or baby arugula (4 cups tightly packed)
¼red bell pepper, sliced thin
¼cup broken walnuts (¾ ounce)
¼cup crumbled feta (1 ounce)
2 to 3tablespoons chopped fresh herbs, like dill, tarragon, chives and parsley

For the Dressing

1tablespoon fresh lemon juice
1tablespoon sherry vinegar or red wine vinegar
Salt
freshly ground pepper
½teaspoon Dijon mustard
1small garlic clove, puréed with a pinch of salt
6tablespoons extra virgin olive oil, or use half olive oil and half grapeseed oil

Ingredient Substitution Guide

Preparation

Step 1
Combine all of the salad ingredients in a large bowl.
Step 2
Whisk together the lemon juice, vinegar, salt and pepper, mustard and garlic. Whisk in the oil. Toss with the salad, and serve.

Tips

To make sprouts: Place 2 to 3 tablespoons lentils or sunflower seeds in a wide-mouthed jar and cover with water. Soak overnight. Place a piece of cheesecloth over the top of the jar, and secure with a rubber band. Drain the lentils and shake them so that they are not in a big pile, but some are adhering to the sides of the jar. Place the jar in a dark place, like underneath the kitchen sink. Water and drain twice a day for two to three days until the lentils have sprouts about ½ to ¾ inch long. Leave in a sunny place for an hour or two, then refrigerate.
Advance preparation: Cooked quinoa will keep for four days in the refrigerator. The dressing can be made several hours ahead of serving.

Ratings

4 out of 5

76 user ratings

Have you cooked this?

Private Notes

Leave a Private Note on this recipe and see it here.

Cooking Notes

There aren’t any notes yet. Be the first to leave one.

Sarah8 months ago

I added the dressing before serving as written (I always follow a recipe exactly for the first time) and I think letting it sit for a day without the arugula, and then adding the arugula right before serving, would be optimal. After a day in the fridge it was a lot more flavorful.

Condiment queen1 year ago

Adapted this for what I had on hand. Used chickpeas instead of lentils, no nuts or feta, chicken and tomato. Pretty good, quick and healthy dinner. How come my quinoa is always mushy?

Betsy2 years ago

Didn't seem to have enough dressing to me. Not sure - perhaps more lemon juice? Didn't have red pepper so didn't add and used sunflower seeds in place of lentils but everything else followed to the letter. Just not overly impactful. Perhaps it needs to sit for a bit for the flavors to blend?

Tweak the dressing3 years ago

Great salad! For the dressing, though, use less olive oil (4 tbsp) and more Dijon mustard (1 tsp).

María4 years ago

Complete light meal. Great healthy, often repeated meal at my house. We use regular goat cheese rather than feta. Prefer arugula, but we have used spinach, mixed lettuce, depending upon what is in the fridge.

Brenda4 years ago

I substituted arugula with kale and feta with goat cheese. Also added roasted beets. Next time I’d add red onion (maybe pickled?) and honey goat cheese.

krelco4 years ago

Yummy and easy and healthy. Added roasted carrots. Just used regular lentils.

Private notes are only visible to you.