Description

This Ancient Grain Arugula Salad is a fresh, flavor-packed delight combining tender grilled chicken, nutrient-rich ancient grains, crisp arugula, sweet apples, and juicy grapes. Tossed in a tangy homemade vinaigrette and topped with toasted pepitas and optional creamy goat cheese, this salad offers a perfect balance of textures and tastes ideal for a nourishing lunch or light dinner.

Ingredients

Scale

For the Vinaigrette

1 teaspoon garlic powder (substitute with fresh minced garlic if desired)
1 teaspoon onion powder (can be omitted for a milder taste)
1 teaspoon kosher salt (use sea salt in moderation if preferred)
1/4 cup apple cider vinegar (white wine vinegar works as a substitute)
2 tablespoons white balsamic vinegar (regular balsamic can be used for a deeper flavor)
1/4 cup apple cider (unsweetened apple juice is an alternative)
1/4 cup olive oil (substitute with avocado oil if needed)
1 tablespoon Dijon mustard (can use yellow mustard as a substitute)
1 tablespoon honey (maple syrup is a vegan-friendly alternative)

For the Chicken Marinade and Chicken

1 pound chicken thighs or breasts (use tofu for a vegetarian option)
1 tablespoon fresh herbs (sage, rosemary, thyme) (dried versions can be used in half amounts)
1 teaspoon paprika (sweet or smoked paprika both work well)
1 tablespoon lemon juice
1 tablespoon olive oil (for marinade)
Salt and pepper to taste

For the Salad

5 cups baby arugula (spinach can be used for a milder flavor)
2 cups coleslaw mix (use finely chopped green cabbage and carrots if unavailable)
2 medium apples (Fuji, Honeycrisp, or Cosmic Crisp) (pears can be substituted for variety)
1 cup red seedless grapes (dried cranberries can add a tangy twist)
1 cup cooked grains (quinoa, brown rice, lentils) (couscous or farro can be used instead)
1/4 cup toasted pepitas (sunflower seeds work as a substitute)
1/4 cup goat cheese (optional) (feta cheese or omitted for dairy-free options)

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Instructions

Prepare the Vinaigrette: In a jar, combine garlic powder, onion powder, kosher salt, apple cider vinegar, white balsamic vinegar, apple cider, Dijon mustard, honey, and olive oil. Whisk thoroughly until well combined. Set aside to allow the flavors to meld and deepen.
Marinate the Chicken: In a mixing bowl, blend the fresh herbs, paprika, lemon juice, and olive oil. Add chicken thighs or breasts, coating them evenly with the marinade. Let the chicken sit for 10-15 minutes to absorb the flavors fully.
Grill the Chicken: Preheat a grill pan or outdoor grill to medium-high heat. Lightly spray with olive oil. Season the marinated chicken with salt and pepper. Grill the chicken for 4-6 minutes per side until cooked through and the internal temperature reaches 165°F (74°C). Remove from the grill and let rest before slicing into strips.
Assemble the Salad: In large serving bowls, layer baby arugula as the base, then add coleslaw mix and the cooked grains. Top with sliced apples and red seedless grapes. Arrange the grilled chicken strips on top. Sprinkle toasted pepitas generously over the salad.
Finish and Garnish: Drizzle the prepared vinaigrette over the assembled salad to taste. Optionally, garnish with crumbled goat cheese for a creamy texture and added flavor.

Notes

Use tofu instead of chicken for a vegetarian version.
Maple syrup can replace honey for a vegan-friendly vinaigrette.
Substitute baby spinach for arugula if you prefer a milder green.
Dried cranberries can be used instead of grapes for a different burst of flavor and texture.
Ensure chicken reaches an internal temperature of 165°F to guarantee safe cooking.
Use fresh herbs if possible, but dried herbs in half the amount will also work well.
If you don’t have a grill, a grill pan or stovetop skillet can be used effectively.
To keep salad dairy-free, omit the goat cheese or use a dairy-free cheese alternative.