Arugula Salad with Wild Rice
Updated: Mar 16, 2022
Looking for the perfect salad as we transition from winter to spring? I dream about this salad with peppery arugula, roasted earthy Brussels sprouts, tangy goat cheese, and hearty wild rice deliciously coated in a homemade aged balsamic vinaigrette. This rustic and hearty salad is the perfect meal when served with a warm thick slice of buttered homemade bread.
In 2020, during a house hunting trip to Minneapolis, Scott and I stopped in for lunch at this great little salad restaurant and I got the most amazing salad ever! I loved everything about this salad and wanted to create an organic, whole food version my whole family would love. Every bite is absolute perfection hitting all the flavor and texture notes you want in a scrumptious salad: sweet, savory, earthy, spicy, creamy, and crisp!
Why Arugula is So Good For You!
Arugula, also known as Italian cress, rucola, or salad rocket, is a member of the brassica or cruciferous family of produce. Although you can get arugula year round, its peak season is in early spring and fall when it is the most nutritious and tastes the best. Besides being packed with vitamins, minerals, and fiber, arugula contains a compound known as glucosinolates that gives arugula its distinctive flavor and lots of healthful benefits!
Glucosinolates are found in cruciferous vegetables like arugula, broccoli and Brussels sprouts and have been shown to support anti-inflammation within the body, have antioxidant properties in protecting cells from oxidative stress, kill cancer cells and stop the growth of tumors .
Vitamin A (beta-carotene): A fat soluble vitamin that is a powerful antioxidant supporting healthy vision, immune function, cell growth, and brain function.
Vitamin B9 (folate): Essential vitamin that supports neural tube development during pregnancy, the production of red blood cells and the production of genetic material .
Vitamin C (ascorbic acid): A powerful antioxidant that supports healthy immune function, and the absorption of non-heme iron.
Vitamin K: Fat soluble vitamin that supports the body's ability to form blood clots and is converted to vitamin K2 in the gut and supports healthy bones .
Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function .
Potassium: An essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat .
So grab some nutrient dense arugula and let's get cooking!
Arugula Salad with Wild Rice Ingredients
Makes 4-6 Servings
4-5 Chicken Breasts, roasted and diced
2-3 cups of Fresh Arugula, per person
1 small head of Radicchio, sliced
4-6 oz Soft Goat Cheese, crumbled
1/2 cup cooked Wild Rice, per person
2 Tbsp Raw Pepitas or Pumpkin Seeds, per person
2 Tbsp Unsweetened Cranberries or Cherries, per person
How to Make Arugula Salad with Wild Rice
1. Roast the chicken breast, cool, dice and set aside.
2. Roast the Brussels sprouts and let them cool.
3. Prepare the wild rice per the package instructions and let cool.
4. Make the Balsamic Vinaigrette and set aside.
5. When you are ready to assemble the salads, rinse and dry the radicchio, and slice it into thin slices.
6. In a large bowl, add the arugula, radicchio, cooled rice, diced chicken, Brussels sprouts, dried cranberries and pepitas.
7. Add 2 Tablespoons of dressing per serving and gently toss with tongs.
8. Transfer to a plate and top with crumbled goat cheese.
Q: Can I use a rotisserie chicken for this salad?
A: Yes, I would stick with just using the white meat though.
Q: Will this keep pre-dressed for lunch the next day?
A: I wouldn't dress it if you want to eat it later. Pack the dressing separate and add it when you're ready to enjoy!
Q: I can't find radicchio, can I sub in red cabbage instead?
A: Yes! You can add or omit anything to this dish you'd like, if you do sub in the red cabbage, I would thinly slice it.
If you like this recipe, check these out!
No Knead Crusty Bread: The best part of this bread, besides it being so easy, is the chewy, crispy, crusty outside and soft, tender, pillowy inside, it is just heavenly!
24-Hour No Knead Sourdough Bread: My favorite homemade sourdough bread that is the perfect compliment to everything!
I hope you enjoy this as much as my family does. - Amy