Arlechin salad

I have prepared the arugula salad several times, especially when I crave something light and quick, yet still filling. I usually make it when I have fresh arugula in the fridge and want a different combination from the classic ones. I love it because I can vary the seeds, and it’s one of those recipes where you really feel like you’re eating something nutritious without it being complicated.

Quick Info

Total time: approximately 35 minutes
Preparation time: 10 minutes
Cooking time: 25-30 minutes
Servings: 2
Difficulty: easy
Recipe type: filling salad, quick lunch or dinner

Ingredients

two handfuls of arugula (approx. 40-50 g)
one cup of pomegranate seeds (about 100 g)
sunflower seeds (1 tablespoon)
pumpkin seeds (1 tablespoon)
flaxseeds (1 tablespoon)
20 g tofu cheese
extra virgin olive oil (1-2 tablespoons, to taste)
lemon juice (to taste)
100 g quinoa
two tablespoons of millet seeds (approx. 20 g)
salt to taste

Preparation Method

1. Measure 100 g of quinoa and put it to boil in 400 ml of water with a pinch of salt. The quinoa should boil for about 20-30 minutes, depending on the type you are using. I check it occasionally to make sure it doesn’t stick and that there’s enough water.

2. About 10 minutes before the quinoa is done, I add the two tablespoons of millet seeds directly into the pot. I stir gently and let everything boil until the quinoa is well cooked but not overly soft.

3. I drain the quinoa with millet if there’s any water left and let it cool for a few minutes. In the meantime, I prepare the other ingredients.

4. I wash the arugula under cold running water, drain it well, and let it dry on a paper towel. I prefer it well dried; otherwise, it dilutes the dressing.

5. I cut the tofu into small cubes, just enough to feel in every bite, but not to overpower the taste.

6. In a large bowl, I add the arugula, then the pomegranate seeds, sunflower seeds, pumpkin seeds, and flaxseeds. I place the tofu cubes on top.

7. I add the cooled quinoa with millet and gently mix everything so the ingredients don’t get crushed too much.

8. I drizzle with olive oil and lemon juice, to taste. Finally, I adjust the salt.

9. I serve immediately, as this is when the freshness of the ingredients is best appreciated.

Why I make this recipe often

It’s quick, with no complicated steps. The ingredients are easy to find or substitute. It’s a hearty salad that keeps you full without feeling heavy after a meal. The quinoa and millet provide body and texture, the arugula adds freshness, while the pomegranate gives a crunchy and tangy note. I also like that I can prepare the quinoa in advance.

Tips and Variations

Tips

- It’s important to let the quinoa cool a bit; otherwise, it will wilt the arugula.
- You can use baby arugula if you find it; it’s more tender.
- If the pomegranate seeds are very acidic, reduce the amount of lemon juice a bit or adjust to taste.

Substitutions

- You can use any type of long-grain rice if you can’t find quinoa, but the texture will be slightly different.
- The tofu can be replaced with feta if you’re not keeping the recipe vegan.
- Sunflower and pumpkin seeds can be replaced with nuts or almonds if you prefer a different texture.

Variations

- Sometimes I add diced avocado if I have it on hand.
- You can sprinkle chopped fresh parsley or dill for a more intense flavor.
- For an extra protein boost, I sometimes add cooked chickpeas.

Serving Ideas

It’s suitable as a main meal for lunch or a quick dinner. It also works well as a side dish alongside simple grilled dishes.

Frequently Asked Questions

Can I use another type of rice?
Yes, basmati rice, long-grain rice, or a mix of brown rice will work; just watch the cooking time. The texture will be slightly different, but the recipe will work.

If I don’t have millet seeds, can I leave them out?
Yes, you can skip the millet if you don’t have it. It doesn’t dramatically affect the taste, but it does add a nutritional note.

Do I need to prepare the pomegranate in advance?
Yes, I recommend removing the pomegranate seeds before starting the other steps, so you don’t waste time at the end. They can be stored in the fridge for a few days.

How long does the salad last after preparing?
Ideally, you should consume it immediately. If left, the arugula and pomegranate will release water, and the salad will become watery.

Can I put the dressing on in advance?
I don’t recommend it. Arugula wilts quickly when dressed and not consumed immediately.

Nutritional Values

Approximately, for one serving:
Calories: 350-400 kcal
Protein: 10-12 g
Carbohydrates: 50-60 g
Fat: 12-15 g
Fiber: 6-8 g

The values are approximate and depend on the type of tofu, rice, and the exact amount of seeds used. The salad is high in fiber, has protein from tofu and seeds, and vitamins from arugula and pomegranate.

Storage and Reheating

The salad does not store well because the arugula and pomegranate wilt quickly, and the quinoa absorbs liquid and becomes sticky. If you want to prepare something in advance, you can cook the quinoa with millet and keep it separately in the fridge for up to 2 days. The other ingredients should be added just before serving. Reheating is not recommended; the salad is best served cold or at room temperature.

 Ingredients: Ingredients for two servings: two handfuls of arugula, one cup of pomegranate seeds, sunflower seeds, pumpkin seeds, flax seeds, 20 g of tofu cheese, extra virgin olive oil, lemon juice, 100 g of arborio rice, two tablespoons of millet seeds, salt to taste.