Quinoa, Lentil Sprout and Arugula Salad

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.

Ingredients

• ¾ 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)
• ¼ red bell pepper, sliced thin
• ¼ cup broken walnuts (3/4 ounce)
• ¼ cup crumbled feta (1 ounce)
• 2 to 3 tablespoons chopped fresh herbs, like dill, tarragon, chives and parsley

For the dressing

• 1 tablespoon fresh lemon juice
• 1 tablespoon sherry vinegar or red wine vinegar
• Salt
• freshly ground pepper
• ½ 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

• Nutritional Information

  • Nutritional analysis per serving (4 servings)

    374 calories; 28 grams fat; 4 grams saturated fat; 0 grams trans fat; 17 grams monounsaturated fat; 5 grams polyunsaturated fat; 26 grams carbohydrates; 2 grams dietary fiber; 1 gram sugars; 8 grams protein; 6 milligrams cholesterol; 93 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
  Powered by DiningAndCooking.com

Serves four to six

Preparation

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

• 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 1/2 to 3/4 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.

5 minutes