Wild Rice Salad with Arugula Pesto

3 c. arugula, divided

1/2 c. grated Parmesan cheese

1/4 c. extra-virgin olive oil

2 cloves garlic, chopped

1/4 t. salt

1/8 t. ground black pepper

1 8-oz. package cooked wild rice

2 c. cherry tomatoes, halved

1/4 c. crumbled feta or goat cheese

2 T. pine nuts, toasted

Combine 2 c. arugula, Parmesan cheese, oil, garlic, salt, and pepper in a food processor and pulse until smooth.

Place wild rice in 4 medium bowls. Add the arugula pesto, tomatoes, feta or goat cheese, and the remaining 1 c. arugula; toss to coat. Sprinkle with pine nuts. 

Serves 4.

Adapted from EatingWell.com.  

Arugula & Cucumber Salad with Tuna

3 T. chopped fresh basil

1 T. white wine vinegar

1-1/2 t. lemon juice

1/2  t. salt

3 T. extra-virgin olive oil

3/4 c. thinly sliced celery

3/4 c. thinly sliced Persian or English cucumber

5 oz. baby arugula

8 pitted Castelvetrano olives, quartered

2 (6.7-oz.) packages no-salt-added tuna filets in water, drained

Whisk basil, vinegar, lemon juice, and salt together in a large bowl. Add oil and whisk to combine. Add celery, cucumber, arugula, and olives; toss to coat.

Divide salad among 4 bowls. Flake tuna on top of each bowl.

Serves 4.

Adapted from 5 Ingredients, 15 Minutes, page 25.  

  

Pasta with White Beans & Arugula

1 16-oz. package bow-tie pasta

1 19-oz. can cannellini beans, drained and rinsed

1 8.5-oz. jar sun-dried tomatoes with herbs in oil, drained and chopped

5 oz. fresh arugula, thoroughly washed

4 oz. crumbled feta cheese

1/4 c. chopped fresh basil

2 T. fresh lemon juice

2 T. olive oil

1/2 t. salt

Cook pasta per package directions and drain well. Stir together beans, tomatoes, arugula, feta, basil, lemon juice, oil, and salt. Stir pasta into mixture and mix until blended.

Variation: Use chickpeas, drained and rinsed, instead of cannellini beans and add 15 oz. solid white tuna in water, drained.    

Serves 8.

Adapted from Southern Living Dinner in a Dish, p. 80.

Tuna, Chickpea & Cherry Tomato Salad

1 6-oz jar tuna in olive oil

1 15-oz. can chickpeas, drained and rinsed

1-1/2 c. cherry tomatoes, halved

6 oz. feta cheese, crumbled

1/2 c. green olives, pitted and chopped

1/2 t. kosher salt

1/4 t. freshly ground black pepper

3 T. fresh lemon juice

1 c. pita chips, broken into 1" pieces

1/4 c. chopped fresh parsley

5 oz. baby arugula

Drain tuna, reserving oil. Flake tuna into 3/4" pieces. Place in a large bowl and add chickpeas, tomatoes, feta, olives, salt, and pepper. Toss gently to combine.

Pour reserved oil from tuna through a fine-mesh strainer into a medium bowl. Whisk in lemon juice until bright yellow and emulsified, about 1 minute. Drizzle over tuna mixture; stir to combine. Gently stir in pita chips and parsley.

Serve over arugula.

Serves 4.

Adapted from Real Simple magazine, April 2023, p. 104.

Strawberry Salad with Feta, Arugula & Pickled Red Onions

1 large red onion 

1/2 c. white balsamic vinegar

1 t. sugar

1/2 t. salt

5 oz. baby arugula

1/4 c. chopped fresh flat-leaf parsley

1/4 c. chopped fresh mint

2 lbs. fresh strawberries, hulled and halved or quartered

3/4 c. (4 oz.) crumbled feta cheese

1/2 c. toasted pistachios

1/4 c. olive oil

Cut onion in half lengthwise and thinly slice into half-moons. In a medium bowl stir together vinegar, sugar, and salt; add sliced onion and stir to combine. Let stand 10 to 15 minutes.

Meanwhile, on a platter or salad plates arrange arugula, parsley, and mint. Top with strawberries, feta, pickled onions, pistachios, and, if you like, additional parsley and mint. Stir olive oil into pickling liquid; drizzle over salad(s).

Serves 8.

Adapted from Better Homes & Gardens magazine, May 2022, p. 91. 

Lentil Salad with Lemon, Fresh Herbs & Arugula

1-1/2 c. green lentils, rinsed

3 c. low-sodium vegetable broth

Zest of 1 lemon

Juice of 2 lemons

2 cloves garlic, peeled and minced

1/2 c. finely chopped cilantro

2 T. finely chopped mint

4 green onions, white and green parts, finely chopped, plus more for garnish

Salt and black pepper to taste

4 c. arugula

Place the lentils in a medium saucepan with the vegetable broth and bring to a boil over high heat. Reduce heat to medium, cover, and cool 35-45 min. or until lentils are tender but not mushy.

Drain the lentils and place them in a large bowl. Add the lemon zest and juice, garlic, cilantro, mint, green onions, salt and pepper, and mix well.

To serve, divide the arugula between 4 plates. Spoon the lentil salad on top and garnish with freshly chopped green onions.

Serves 4.

Adapted from Forks Over Knives: The Cookbook, p. 70.

Quinoa-Arugula Salad

1-1/2 c. quinoa

3 c. water

Zest and juice of 2 oranges

Zest and juice of 1 lime

1/4 c. brown rice vinegar

4 c. arugula

1 small red onion, peeled and thinly sliced

1 red bell pepper, seeded and cut into 1/2" pieces

2 T. pine nuts, toasted if desired

Salt and pepper to taste

Rinse the quinoa under cold water and drain. Bring 3 c. water to boil in a pot. Add the quinoa and bring the pot back to a boil over high heat. Reduce the heat to medium, cover, and cook for 15-20 min. or until quinoa is tender. Drain any excess water, spread the quinoa on a baking sheet, and refrigerate until cool.

While the quinoa cools, combine the orange juice and zest, lime juice and zest, brown rice vinegar, arugula, onion, red pepper, pine nuts, and salt and pepper in a large bowl. Add the cooled quinoa and chill for 1 hour before serving.

Serves 4.

Adapted from Forks Over Knives: The Cookbook, p. 61. 

Creamy Lemon-Basil Pasta Salad

For the dressing: 

2 cloves crushed garlic

1 c. sliced fresh basil, plus more for garnish

1 T. honey

Juice of 1 lemon

Zest of 1 lemon

3/4 c. mayonnaise

1 c. plain full-fat Greek yogurt

1 t. kosher salt

1/3 t. freshly ground black pepper

For the salad: 

1 lb. rigatoni pasta

2 T. extra-virgin olive oil

1 c. chopped roasted red peppers (fresh or from a jar)

1 c. sliced sugar snap peas

1 c. baby arugula leaves

For the topping:

1/2 c. panko bread crumbs

2 T. salted butter

First, make the dressing: Combine the garlic, basil, honey, lemon juice, lemon zest, mayonnaise, and yogurt in a food processor. Pulse until well combined. Season with salt and pepper to taste. Refrigerate until ready to serve.

Then, cook the pasta: Put the rigatoni into a large pot of boiling salted water and cook, stirring occasionally, until al dente. Drain and transfer to a large bowl. Toss with olive oil and refrigerate until 

cool.

Meanwhile, make the bread crumb topping: Melt the butter in a small saucepan over medium-high heat. Add the bread crumbs and reduce heat to medium. Toast the bread crumbs, stirring often, until golden brown, approximately 3 minutes.

To assemble the salad, add the roasted red peppers, sugar snap peas, and arugula to the chilled pasta. Just before serving, drizzle with dressing and toss to combine. Top with toasted bread crumbs and garnish with basil. 

Serves 6-8.

Adapted from Yankee magazine, Aug. 2021, p. 53.

Three-Bean Salad with Tomatoes & Tangy Creole Dressing

10 oz. (2 c.) fresh green beans, trimmed and cut into 1-1/2" pieces

1-1/2 T. apple cider vinegar

2 t. spicy brown mustard 

1-1/2 t. Creole seasoning (such as Tony Chachere’s)

1 t. pure maple syrup 

1 t. Louisiana-style hot sauce (such as Crystal)

1/2 t. black pepper

1/2 t. kosher salt, divided

1/3 c. extra-virgin olive oil

1 (16-oz.) can dark red kidney beans, drained and rinsed

1 (16-oz.) can chickpeas, drained and rinsed 

3 c. (4 oz.) packed baby arugula 

1 pint cherry tomatoes, halved (about 2 c.)

1 small shallot, thinly sliced (about 1/4 c.)

Fill a large pot with water to a depth of 4"; bring to a boil over medium-high. Fill a large bowl with ice water and set aside. Add green beans to boiling water and cook until tender, 1-2 minutes. Remove using a slotted spoon; transfer to ice water. Let stand until cooled, about 1 minute. Remove from ice water. Drain; set aside.

Whisk together vinegar, mustard, Creole seasoning, maple syrup, hot sauce, black pepper, and 1/4 t. salt in a small bowl. Gradually whisk in oil until completely combined, about 30 seconds; set aside vinaigrette. 

Toss together cooled green beans, kidney beans, chickpeas, arugula, tomatoes, shallot, and remaining 1/4 t. salt in a large bowl. Add vinaigrette; toss to coat. Serve immediately, or store in refrigerator up to 1 hour.

Serves 4.

Adapted from Southern Living magazine, May 2021, p. 117. 

Spinach-Pineapple Salad

1 bag baby spinach or arugula (4-6 oz.)

1/3 c. praline pecans, finely chopped

4 oz. pineapple chunks, finely chopped

1/2 c. crumbled feta cheese

1/4 c. poppyseed dressing

Place greens in salad bowl. Sprinkle pecans, pineapple chunks, and feta over greens. Dress with poppyseed dressing and serve immediately.

Serves 4.

Adapted from a Publix "Aprons" recipe, Dec. 2020.

One-Pot Pasta with Lemon

Kosher salt

1 lb. short, ribbed pasta (gemelli or penne)

1 c. (8 oz.) whole-milk ricotta 

1 c. (2 oz.) freshly grated Parmesan or pecorino, plus more for serving

1 T. freshly grated lemon zest 

1/4 c. lemon juice (1-2 lemons)

 Black pepper

 Red-pepper flakes, for serving

¼ c. thinly sliced or torn basil leaves, for serving (optional)

Variations:

1 c. frozen peas

or 

1 c. arugula

Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. (If using peas, add them during the last minute or so of pasta cooking.) Reserve 1 c. of the cooking water, then drain the pasta.

To the same pot, add the ricotta, Parmesan, lemon zest and juice, 1/2 t. salt and 1/2 t.  pepper. Stir until well combined.

Add 1/2 c. pasta water to the sauce and stir until smooth. Add the pasta and continue to stir vigorously until the noodles are well coated. Add more pasta water as needed for a smooth sauce. (If using arugula, stir that in now.)

Divide the pasta among bowls and top with some of the sauce that’s pooled at the bottom of the pot. Garnish with additional grated Parmesan, black pepper, red-pepper flakes, and basil, if using.

Serves 4.

Adapted from cooking.nytimes.com.

Lentil Salad with Lemon and Fresh Herbs

3 c. low-sodium vegetable broth
1-1/2 c. dry French lentils, rinsed and drained
2 lemons
1/2 c. finely chopped green onions
1/2 c. finely chopped fresh cilantro
2 T. finely chopped fresh mint
2 cloves garlic, minced
Sea salt and freshly ground black pepper, to taste
4 c. arugula

In a medium saucepan, bring broth and lentils to boiling; reduce heat to medium. Cook, covered, 25-30 minutes or just until lentils are tender; drain. Transfer lentils to a large bowl.

Remove 2 t. zest and squeeze 6 T. juice from lemons. Stir lemon zest, lemon juice, scallions, cilantro, mint, and garlic into lentils. Season with salt and pepper. Serve over arugula.

Makes 8 c.

Adapted from ForksOverKnives.com.

Mole-Spiced Black Bean & Quinoa Bowl

4 c. cauliflower florets (from a 2-lb. head)
1-1/2 t. ground cumin
6 T. olive oil, divided
1-1/4 t. kosher salt, divided
1-1/2 c. quinoa
1 15-oz. can black beans, drained and rinsed
6 T. jarred red mole sauce
2 T. red wine vinegar
1 T. honey
4 c. baby arugula (about 2 oz.)
1/2 c. cotija cheese or queso fresco, crumbled (about 2 oz.)
1/4 c. roasted pepitas
Lime wedges, for serving

Preheat oven to 450 degrees. Toss cauliflower, cumin, 2 T. oil, and 1 t. salt together and spread on a baking sheet into an even layer. Roast until cauliflower is tender and caramelized, 15-17 minutes, stirring halfway through.

Meanwhile, combine 2 c. water, quinoa, and remaining 1/4 t. salt in a medium saucepan with a lid over high heat; bring to a boil. Stir and reduce heat to medium. Cover and cook until quinoa has absorbed most of the water, 12-14 minutes. Let stand for 5 minutes. Fluff with a fork and transfer to a large bowl; stir in black beans.

Make dressing: whisk mole, vinegar, honey, and remaining 1/4 c. oil in a small bowl. Transfer half of dressing to the quinoa mixture; add arugula and toss gently.

Serve cauliflower over quinoa, topped with cheese and pepitas. Drizzle with remaining dressing and serve with lime wedges.

Serves 4.

Adapted from Real Simple magazine, Dec. 2019, p. 137.

Peachy-Orange Arugula Salad

6 medium oranges, supremed
4 medium peaches, pitted and cut into 1/4"-thick wedges
2 T. maple syrup
2 T. lime juice
1-1/2 t. chopped fresh rosemary
4 c. arugula

Grill half of the peach wedges, 4-6 minutes or until grill marks appear, turning once (optional).

Transfer grilled peach wedges to a bowl. Add remaining peach wedges, orange segments, maple syrup, lime juice, and rosemary. Mix well. Serve over a bed of arugula.

Makes 6 cups.

Adapted from Forks Over Knives, Summer 2019, p. 29. 

Mediterranean Salad on Mini Naan

3 T. balsamic vinegar
3 T. olive oil
1 T. honey
1/2 t. salt
4 c. baby arugula
1 15-oz. can chickpeas, rinsed and drained
1 8-ox. package bite-sized fresh mozzarella balls
1/2 c. pitted Kalamata olives
1/2 c. torn fresh basil leaves
4 miniature naan or flatbreads

For dressing, mix together vinegar, olive oil, honey, and salt. 

In a large bowl combine argula, garbanzo beans, cheese, olives, and basil. Drizzle with dressing and toss to coat. (Salad can be made 24 hours ahead.)

To serve, heat naan according to package directions in microwave or skillet. Serve arugula mixture over naan.

Makes 4 servings.

Adapted from Fast & Fresh, p. 44. 

Lentil & Grapefruit Salad

6 T. extra-virgin olive oil
3 T. lemon juice
3 t. Dijon mustard
1 T. honey
1/4 t. salt
1/4 t. pepper
1 small red onion, diced
1 15-oz. can lentils, drained and rinsed
4 oz. red cabbage, roughly chopped
1/2 c. roughly chopped flat-leaf parsley
2 red grapefruits
4 c. arugula

In a large serving bowl, whisk together olive oil, lemon juice, mustard, honey, salt, and pepper. Stir in onion. Add lentils, cabbage, and parsley and toss to combine.

Cut away peel and white pith from grapefruits and thinly slice crossways. Gently fold grapefruit and arugula into lentil mixture and serve immediately.

Serves 4.

Adapted from O: The Oprah Magazine, Jan. 2019, p.95.

Whole-Wheat Penne with Marinated Feta & Arugula

2 oz. feta cheese, crumbled (about 1/2 c.)
1/2 t. lemon zest plus 1 T. fresh juice (from 1 lemon)
1/2 t. crushed red pepper
3 T. olive oil, divided
2/3 c. plain whole-milk Greek yogurt
1 small clove garlic, grated
1 t. kosher salt
1/2 t. freshly ground black pepper
12 oz. whole-wheat penne
2 oz. baby arugula (about 2 c.)
Chopped fresh chives, for serving

Stir together feta, lemon zest, crushed red pepper, and 1 T. oil in a small bowl. Set aside to marinate.

Whisk together yogurt, lemon juice, garlic, salt, pepper, and remaining 2 T. oil in a large bowl.

Cook penne according to package directions. Reserve 1/2 c. cooking water and drain. Add hot penne to yogurt mixture. Toss, adding cooking water 2 T. at a time until desired consistency is reached. Gently stir in arugula. Top with marinated feta and chives.

Serves 4.

Adapted from Real Simple magazine, April 2018, p. 108.  

Chickpea, Arugula, & Pickled Carrot Salad

1 c. quinoa
2/3 c. white balsamic vinegar or white wine vinegar
1/8 t. black pepper
1 t. kosher salt, divided
3 large carrots, shaved into ribbons
2 pitas, split horizontally
1/4 c. olive oil, divided
1/2 t. za'atar or dried thyme
5 oz. baby arugula
1 15-oz. can chickpeas, drained and rinsed
1/3 c. roasted, salted pistachios, roughly chopped
2 T. chopped fresh dill
2 oz. feta cheese, sliced

Cook quinoa according to package direction; set aside.

Meanwhile, whisk vinegar, pepper, and 1/2 t. salt in a large bowl. Add carrots and let stand 15 minutes.

Preheat oven to 400 degrees. Brush pitas on one side with 1 T. oil and season with the za'atar or thyme. Place, seasoned side up, on a baking sheet and bake until crisp, 5 to 7 minutes.

Drain carrots, reserving 1/4 c. picking liquid. Transfer to a large bowl with arugula, chickpeas, and quinoa. add reserved pickling liquid and remaining 3 T. oil with 1/2 t. salt; toss to combine. Top with pistachios and dill, and serve with cheese and pita.

Serves 4.

Adapted from Real Simple magazine, p. 160.

Bulgur Salad with Nuts, Honey, Cheese, and Pomegranate

1 c. coarse bulgur wheat (#3)
1 t. salt
1/2 c. extra-virgin olive oil
1/4 c. chopped toasted almonds
1/4 c. chopped toasted walnuts
1/4 t. ground allspice
1/4 c. pomegranate molasses
2 t. red wine vinegar
2 t. honey
2 scallions, ends trimmed, thinly sliced
1-1/2 c. baby arugula, washed and dried
1/4 c. chopped fresh mint
1 c. crumbled goat cheese
1/4 t. pepper

Fill a medium pot two-thirds with water and set it over medium-high heat. Bring to a boil. Add bulgur and salt. Boil for 6 minutes. Strain the bulgur.

While the bulgur is still warm, add oils, nuts, allspice, molasses, vinegar, and honey. Mix well.

Add the scallions, arugula, mint, cheese, and pepper. Toss to combine. Adjust seasoning with more salt and pepper, if necessary.

Serve at room temperature.

Serves 4.

Adapted from The Everything Mediterranean Cookbook, p. 89.

White Bean & Farro Salad

1-1/2 c. farro
1 15-oz. can cannellini beans, drained and rinsed
1 small shallot, thinly sliced
1/4 c. olive oil
1/4 c. sherry vinegar
1 t. kosher salt
3/4 t. black pepper
5 oz. baby arugula
4 oz. feta cheese, crumbled
3 T. chopped fresh dill

Cook farro per package directions. Drain and rinse under cool running water.

Toss together farro, beans, shallot, oil, vinegar, salt, and pepper in a large bowl. Let stand 15 minutes.

Add arugula and feta and toss to combine. Garnish with dill.

Serves 4.

Adapted from Real Simple magazine, August 2017, p. 164.