After all the heavy foods of the holiday celebration, this arugula and sorghum grain salad is just perfect as light, healthy meal. Greens are so good for you and so full of flavor. This is the best arugula salad recipe that I get to share with you from the new cookbook, THE CLEAN & SIMPLE DIABETES COOKBOOK: Flavorful, Fuss-Free Recipes for Everyday Meal Planning (affiliate link below). The is a mouthwatering collection of more than 100 flavorful, fuss-free recipes for everyday meal planning.
The Best Arugula Salad Recipe
All of the ingredients to this arugula and sorghum grain salad recipe are simple, delicious, and healthy. Just my kind of food!
Arugula (also known as rocket greens) are a bit peppery and a tiny bit bitter so they have a lovely, refreshing effect and they are very popular Italy. They also have tons of health benefits as Dr. Mercola notes, “antioxidant benefits from glucosinolates and detoxifying power from enzymes… an excellent source of fiber, vitamins A, C (to boost the immune system) and K (for bone strength), folate, calcium, iron, magnesium, phosphorus, potassium, and manganese.”
Are you wondering, “What is sorghum grain?” The sorghum grain is a nutrient rich grain. As Healthline points out, “Although sorghum is less known in the Western world, it’s the fifth most produced cereal crop in the world.” You can get sorghum grain from Bob’s Red Mill. Or if you prefer, you can substitute another healthy cooked grain like farro or quinoa.
The recipe below is reprinted with permission from author and dietitian Jackie Newgent‘s newest book THE CLEAN & SIMPLE DIABETES COOKBOOK: Flavorful, Fuss-Free Recipes for Everyday Meal Planning. (American Diabetes Association, 2020)
party sorghum salad with arugula & pistachios
Need a salad that’s fit for a party as well as for those with food intolerances? This recipe is it! It’s vegan and gluten-free. And it’s full of culinary intrigue, starting with the desirably chewy sorghum—ancient grain that’s finally getting its day in the spotlight on modern tables. The peppery arugula adds freshness and liveliness to the lemony-dressed grains. Everyone is sure to love the confetti-like pop of color and texture from the pistachios and pomegranate arils, too!
4 cups cold water
1 cup uncooked whole-grain sorghum
3 tablespoons bottled lemon juice (not from concentrate)
2 tablespoons extra-virgin olive oil
1 teaspoon sea salt
4 cups packed fresh baby arugula (4 ounces)
1/2 cup shelled, roasted, unsalted pistachios
1/3 cup pomegranate arils
KITCHEN TOOLS
• Medium saucepan with lid
• Liquid measuring cup
• Dry measuring cups
• Measuring spoons
• Large mixing bowl
• Whisk
• Large spoon
serves: 10| serving size: 3/4 cup salad
prep time: 15 minutes| cooking time: 60 minutes (plus cooling time)
DIRECTIONS
1.In a medium saucepan, bring water to a boil over high heat. Add the sorghum and bring back to boil. Cover reduce heat to medium low, and cook until tender, about 55 minutes or according to package directions. Set aside, covered, for 10 minutes to complete the cooking process.
2.In a large bowl, whisk together the lemon juice, oil, and salt. Stir in the hot sorghum. Set aside to cool for 30 minutes. Stir, then chill.
3.When the sorghum is cool, stir in the arugula, pistachios, and pomegranate arils. Serve.
EASY TIP!
If you don’t have bottled lemon juice, know that one whole lemon typically provides about 3 tablespoons of juice.
WHAT ARE POMEGRANATE ARILS?
They’re fruity-fleshed pomegranate seeds. To remove arils from a whole pomegranate, cut it into 4 sections. Rub the arils out of the peel while it is submerged in a bowl of cold water. The white, pithy part (skin) floats; the arils sink. For simplicity, recipe-ready arils (“pom-poms”) may be available in your market’s produce or freezer section.
Printable Party Arugula Salad Recipe
The Best Arugula Salad Recipe
Ingredients
- 4 cups cold water
- 1 cup uncooked whole-grain sorghum
- 3 tablespoons bottled lemon juice (not from concentrate)
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon sea salt
- 4 cups packed fresh baby arugula (4 ounces)
- 1/2 cup shelled, roasted, unsalted pistachios
- 1/3 cup pomegranate arils
Instructions
- In a medium saucepan, bring water to a boil over high heat. Add the sorghum and bring back to boil. Cover reduce heat to medium low, and cook until tender, about 55 minutes or according to package directions. Set aside, covered, for 10 minutes to complete the cooking process.
- In a large bowl, whisk together the lemon juice, oil, and salt. Stir in the hot sorghum. Set aside to cool for 30 minutes. Stir, then chill.
- When the sorghum is cool, stir in the arugula, pistachios, and pomegranate arils. Serve.
Nutrition Facts
The Best Arugula Salad Recipe
Serves: 10
|
Amount Per Serving: 3/4 cup
|
||
|---|---|---|
| Calories | 130.25 kcal | |
| % Daily Value* | ||
| Total Fat 6.31 g | 9.7% | |
| Saturated Fat 0.85 g | 4.3% | |
| Trans Fat 0.0 g | ||
| Cholesterol 0.0 mg | 0 | |
| Sodium 195.71 mg | 8.2% | |
| Total Carbohydrate 17.35 g | 5.8% | |
| Dietary Fiber 2.35 g | 9.4% | |
| Sugars 2.1 g | ||
| Protein 3.69 g | ||
| Vitamin A 1.64 % | Vitamin C 4.9 % | |
| Calcium 3.09 % | Iron 6.05 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Family Focus Blog
I hope you enjoy this delicious and simple arugula salad as much as I do. It makes a great party salad because it is interesting and yummy. That combination of arugula, sorghum grains, pistachios, and pomegranates makes it the best arugula salad ever! Do you think you will give it a try?
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This salad sounds so much up my alley. I’ve never used sorghum grain, but I’m more than intrigued! Just added it to my Whole Foods order. Thank you for the inspiration. 🙂
Yay! Thank you for the feedback. I always think it is fun to try new foods!
Arugula and pom sounds like a great combination. I’ve only recently discovered arugula as a cooking ingredient, and I love the peppery undertones it brings to the plate!