Recipe: Citrus Arugula Salad with Red Quinoa and Mixed Seeds

The most common questions I get from people who see the salads and other plant-based meals I prepare (besides “where’s the meat”) are “where do you get your protein” and “how does that fill you up?”. I am not a vegetarian, but I have become very picky about the quality of animal foods I choose to serve my family.  The only poultry I buy is pasture-based (not “vegetarian fed”…chickens are not herbivores—they have beaks, not teeth), and the only beef I buy is also pasture-based, meaning grass fed. I prefer that the animals are traditionally and ethically raised and processed (preferably on-site so they don’t have to endure the stress of the transport to the processing facility).  These products also must either be certified organic, or come from a smaller, local farm that farms using organic and sustainable methods.

There are two challenges that accompany these preferences: cost and availability.  

They are not always available at my farmer’s market, co-op, Whole Foods, or Trader Joe's. When I can find pastured animal products, they are pricey. So we have significantly cut back on the amount of animal products we consume in our household. Of course that means that I’ve had to become much more educated on how to cook vegetarian and vegan meals!

Many vegetarians and vegans choose to substitute soy protein for meat. Soy is very controversial due to its estrogenic activity in the body, so I choose to avoid it unless it is in its traditionally fermented forms like tamari or miso. I might use small amounts of those to flavor soups and sauces, or to marinate veggies or meat.

So where do I get my protein?

It’s funny that no one ever worries about where large herbivores like giraffes, elephants, and gorillas get their protein. Right? So I like to tell people I get my protein from the same sources: plants. Dark leafy greens like spinach and romaine lettuce, and cruciferous greens like broccoli and brussel sprouts are very high in protein. 

Now I know what you’re thinking: how can I eat enough quantity of those foods to get enough protein? Green smoothies help, but I also add other high protein foods to my greens-based stir fry dishes and salads. Beans and legumes are very high in protein; as are seeds like chia, hemp, and flax; and also nuts and whole grains like quinoa. If you add these foods to your greens, you will have no problem getting your daily protein requirements and staying full until your next meal.

As an example, I give you my Citrus Arugula Salad with Red Quinoa and Mixed Seeds. This recipe was inspired by one in the Forks Over Knives Cookbook. 


 
I had some of the ingredients on the list, but was missing several. That didn’t discourage me though—I just foraged in my fridge and pantry for some simple substitutions and came out with a great dish. The size of the salad was a bit deceiving though—it was in a medium mixing bowl and the book said that it would serve 4. I didn’t quite believe it though, since Chef Joe and I are big eaters and the kids were really hungry. I quickly started boiling some water on the side for pasta just in case anyone was still hungry. I can tell you that the pasta was completely unnecessary, because ¾ of the way through our plates we were all full. Furthermore, neither Chef Joe nor I felt the need for a later evening snack. It sustained us until breakfast the next morning. So trust me, you can get a full tummy, lots of protein, and lots of energy from a well put together plant-based dish!

Ingredients:

• 1 cup of pre-soaked/sprouted and rinsed red quinoa
• About 10 oz of baby arugula
• ½ a small red onion, chopped
• 1 tbs extra virgin olive oil
• ¼ cup rice vinegar or raw apple cider vinegar
• 2 plum tomatoes, chopped or diced
• 2 small cloves of garlic, minced
• Juice from one large orange
• One mandarin orange or clementine, divided with the slices cut in half
• Juice from one lemon
• 2 tbs raw walnuts, chopped (pre-soaked and dehydrated is best)
• 2 tbs chia seeds
• 2 tbs raw and unsalted sunflower seeds
• Himalayan or sea salt with freshly ground multi-colored or black pepper to taste

Instructions:

1. Bring 1.5 cups of water to boil on the stove. Add your quinoa. Return to boil, then turn the flame to medium-low, cover your pot, and let the quinoa cook for 15 to 20 minutes. Most of the water should be absorbed, but any excess can be drained. Move the quinoa to a large bowl or baking sheet and refrigerate until cool (this won’t take long).
2. In the meantime, chop your onions, garlic, tomato, nuts, and Clementine and put them into a large salad bowl. Set aside.
3. In a small mixing bowl, combine your olive oil, citrus juices, vinegar, salt, and pepper for the dressing. Whisk well.
4. Add your quinoa and arugula to the veggie/nuts mix, and mix in your dressing. Add your chia and sunflower seeds last, and make sure everything is tossed together really well. The Forks Over Knives recipe said to refrigerate the salad for an hour before serving, but honestly the kids were in no mood to wait an hour—especially my 5 year old daughter who had helped me prepare the meal. I served it as is, and it was a huge hit. So if you want to let yours chill for an hour in the fridge, that’s up to you—but if you have hungry mouths waiting, I say go for it and just serve it once you have it all mixed together.

I have to say this is my new favorite salad. I plan on serving it at my older daughter’s upcoming birthday party, and Chef Joe liked it so much he called me from the restaurant to ask for the recipe! This is a great example of using recipes for inspiration, and then using what you have to make it your own.  Enjoy!