Quinoa Salad with Arugula, Beetroot, and Mung Beans

Quinoa Salad with Arugula, Beetroot, and Mung Beans is a bright, fresh bowl full of color and good food. This salad mixes nutty quinoa, peppery arugula, sweet roasted beetroot and carrots, and protein-rich mung beans. It is a healthy, high protein, and low calorie choice that works well for lunch or a light dinner. You can also eat it as a lighter option for a packed lunch or serve it at a simple meal with friends. For a cool drink on the side, try a refreshing iced tea with lemon and mint to keep the meal light and fresh.

WHY YOU WILL LOVE THIS RECIPE

• Quick meal prep: The salad cooks fast and stores well, so it is great for meal prep.
• Balanced meal: It has whole grains, legumes, greens, seeds, and healthy fats for a full plate.
• High protein meal: Quinoa and mung beans give a strong protein boost, good for recovery and fullness.
• Low calorie and fiber-rich: Arugula, cabbage, and vegetables add fiber without many calories, which can help with weight loss when you mind portions.
• Gluten free and heart healthy: The whole recipe is naturally gluten free and uses olive oil and seeds for heart-healthy fats.
• Lighter option: It feels fresh and bright, not heavy, so it works well as a lighter option at any time.

This dish is also easy to alter for diet needs. It can be a healthy version of a grain salad or a good choice if you want a gluten-free, high protein meal. You can pair it with a crisp, cool salad like a refreshing watermelon and mint salad for a truly fresh plate.

HOW TO MAKE Quinoa Salad with Arugula, Beetroot, and Mung Beans

EQUIPMENT NEEDED

• Baking sheet
• Medium saucepan with lid
• Large mixing bowl
• Small bowl for dressing and whisk
• Knife and cutting board
• Fork for fluffing quinoa
• Measuring cups and spoons

Ingredients You’ll Need :

• 2 to 3 large beetroot, chopped in cubes
• 2 carrots, chopped in cubes
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1 cup quinoa
• 1 3/4 cup water
• a pinch of salt
• 2 cups arugula
• 1 cup shredded cabbage
• 1 cup cooked mung beans
• 1 small red onion, thinly sliced
• 1/3 cup pumpkin seeds (pepitas)
• 1/3 cup fresh parsley, chopped
• 2 tablespoons olive oil (for dressing)
• 2 tablespoons balsamic vinegar
• 2 tablespoons lemon juice
• 1 tablespoon sumac
• salt to taste (for dressing)

STEP-BY-STEP INSTRUCTIONS :

1. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
2. Place the chopped beetroot and carrots on a baking sheet, drizzle with olive oil and salt, and roast for about 40 minutes until tender and brown.
3. In a medium saucepan, bring 1 3/4 cups of water to a boil. Add 1 cup of quinoa and a pinch of salt, cover, reduce the heat, and simmer for about 15 minutes or until all the water is absorbed and the quinoa is tender. Remove from heat and fluff with a fork; set aside to cool.
4. For the dressing, whisk together olive oil, lemon juice, balsamic vinegar, sumac, and salt to taste in a small bowl.
5. In a large bowl, combine the cooled quinoa, mung beans, roasted beetroot and carrots, arugula, cabbage, red onion, pumpkin seeds, and parsley. Toss gently to mix.
6. Drizzle the dressing over the salad, toss gently to combine, and serve immediately or refrigerate for 30 minutes to enhance flavors.

HOW TO SERVE Quinoa Salad with Arugula, Beetroot, and Mung Beans

Serve this salad in bowls or on a large platter. Portion control helps if you want a low calorie or weight loss-friendly meal. A good single portion is about 1 to 1 1/2 cups of salad per person with a side of lean protein or a small soup. For a high protein meal, add grilled chicken or a scoop of Greek yogurt on the side. For a vegetarian boost, top with extra pumpkin seeds or a handful of edamame. This salad tastes best slightly chilled or at room temperature.

STORAGE & FREEZING : Quinoa Salad with Arugula, Beetroot, and Mung Beans

Store the salad in an airtight container in the fridge for 3 to 4 days. Keep the dressing separate if you want the greens to stay crisp longer. This salad is good for meal prep because the quinoa and beans hold well. Do not freeze the mixed salad; the vegetables and greens will lose texture when frozen. However, you can freeze cooked quinoa and cooked mung beans separately for up to 2 months; thaw them in the fridge before mixing.

SERVING SUGGESTIONS

• Healthy side idea: Serve with a bowl of clear vegetable soup or a simple cucumber and dill salad for a light, balanced meal.
• Balanced plate: Add a small portion of lean protein like grilled fish or tofu for a full dinner.
• For a picnic: Pack the salad in a sealed container and add the dressing in a small jar to keep it fresh.
• If you want a savory mix, add a small scoop of hummus on the side for extra protein and creaminess.
• For a complete summer menu, pair the salad with a cold drink like iced tea or a small fresh fruit plate. Try this salad with a protein forward dish like the sweet and spicy chicken peach salad for a balanced, flavor-rich meal.

VARIATIONS

• Healthier version:
  • Use less olive oil in the dressing or swap one tablespoon for plain vinegar to cut calories. Add more arugula and cabbage to increase fiber and reduce the calorie density for a lighter option. This healthy version keeps the same flavors but lowers the fat and calories without losing taste.
• High-protein or low-carb version:
  • For a high protein meal, add grilled chicken, baked salmon, or extra mung beans. You can also stir in a scoop of low-fat cottage cheese or crumbled feta. To make it lower in carbs, reduce quinoa to 1/2 cup and increase mung beans and greens. Use cauliflower rice as a quinoa substitute for a lower carb dish.
• Air fryer or oven-baked version:
  • Roast beetroot and carrots in the oven as directed. For a faster option, you can air fry the beetroot and carrots at 375°F (190°C) for 20–25 minutes, shaking halfway, until tender and slightly charred. This gives a roasted flavor with less oil and time. The rest of the salad stays the same.

FAQs

Q: Is this salad good for weight loss?
A: Yes. It is low calorie and high in fiber when you control portions. The mix of quinoa, mung beans, and vegetables helps you feel full. If you want a lighter option, use less oil and more greens.

Q: Is this salad diabetic-friendly?
A: It can be diabetic-friendly when you watch portion size and avoid large servings. The protein and fiber help slow sugar rise, but beetroot has natural sugar. Eat with protein and use a moderate portion for better glucose control. Always check with a dietitian for personal advice.

Q: How long will this salad last in the fridge?
A: Keep it in an airtight container for 3 to 4 days. Store dressing separately for the first two days if you want the greens crisp. Do not freeze the full salad; freeze cooked quinoa or beans separately if needed.

Q: Can I make this salad vegan?
A: Yes. The recipe already fits a vegan diet as written. Keep the dressing oil and vinegar-based and make sure any added toppings, like cheese, are plant-based.

Q: How can I boost protein without meat?
A: Add more cooked mung beans, pumpkin seeds, roasted chickpeas, or a scoop of hemp seeds. These add plant protein and keep the salad filling. This change turns it into an even better high protein meal.

Q: Can I use other greens?
A: Yes. Swap arugula for spinach, kale, or mixed baby greens. If you use kale, massage it with a little lemon juice or oil to make it tender.

MAKE-AHEAD TIPS FOR Quinoa Salad with Arugula, Beetroot, and Mung Beans

• Cook quinoa and mung beans up to two days ahead and store in separate airtight containers. This saves time on busy days.
• Roast beetroot and carrots a day ahead and cool them in the fridge. They keep flavor and texture well.
• Chop onions, parsley, and shred cabbage ahead and store them in sealed containers.
• Keep dressing in a small jar and add it right before serving. This keeps the salad crisp and bright.
• Pack portions in meal containers for quick grab-and-go lunches. The salad is great for meal prep and stays fresh for midweek meals.

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