High Protein Vegan Arugula Salad with Honey Mustard Dressing

Introduction

This salad combines roasted sweet potatoes and chickpeas with cool, fresh greens and a tangy homemade dressing to deliver a meal that’s both satisfying and packed with plant-based protein. You’ll love the balance of textures and flavors, from the crispy seeds to the creamy avocado. It’s a complete lunch or dinner that proves hearty salads are anything but boring.

Prep & Cook Time

Prep Time: 10 minutes

Cook Time: 28 minutes

Total Time: 38 minutes

Servings: 4

Ingredients

• 1 small sweet potato
• 1 can chickpeas – drained
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp garlic powder
• 3 tbsp maple syrup
• 4 tbsp mustard
• 4 tbsp olive oil
• 4 tbsp apple cider vinegar
• pinch salt
• pinch black pepper
• 1 garlic clove – minced
• 1 cup finely chopped parsley
• 4 stalks celery – finely chopped
• 4 cups arugula
• 1 cup cooked and cooled quinoa
• ¼ cup sunflower or pumpkin seeds
• Avocado for topping (optional, I topping each serving with ¼ avocado)

Instructions

1. Preheat your oven to 400°F (200°C). Wash the sweet potato and cut it into ½-inch cubes.
2. On a large baking sheet, combine the cubed sweet potato and drained chickpeas. Drizzle with 1 tbsp of the olive oil and season with 1 tsp salt, 1 tsp black pepper, and 1 tsp garlic powder. Toss to coat evenly.
3. Roast the sweet potato and chickpeas in the preheated oven for 25-28 minutes, or until the sweet potatoes are tender and the chickpeas are slightly crispy. Remove from the oven and let cool slightly.
4. While the vegetables roast, make the honey mustard dressing. In a small bowl or jar, whisk together the remaining 3 tbsp olive oil, maple syrup, mustard, apple cider vinegar, minced garlic clove, a pinch of salt, and a pinch of black pepper until emulsified.
5. In a large serving bowl, combine the arugula, cooked and cooled quinoa, finely chopped parsley, and finely chopped celery.
6. Add the warm roasted sweet potatoes and chickpeas to the salad bowl.
7. Pour about three-quarters of the prepared dressing over the salad and toss gently to combine.
8. Divide the salad among four plates or bowls. Top each serving with a sprinkle of sunflower or pumpkin seeds and the optional avocado (¼ avocado per serving). Drizzle with the remaining dressing as desired.

Variations

• Deconstructed Bowl: Serve all components separately in a bowl for a customizable meal-prep style lunch.
• Wrap it Up: Spoon the salad into a large whole-wheat tortilla or collard green leaf for a portable wrap.
• Add Heat: Toss the sweet potatoes and chickpeas with a pinch of cayenne or smoked paprika before roasting.
• Different Greens: Swap the arugula for baby spinach or massaged kale for a different flavor base.

Tips for Success

• For the crispiest chickpeas, pat them very dry with a clean kitchen towel after draining.
• Let the cooked quinoa cool completely before adding it to the salad to prevent the arugula from wilting.
• Make the dressing ahead of time and store it in the fridge—the flavors will meld and intensify.
• To quickly cool quinoa, spread it on a plate or baking sheet after cooking.

Storage & Reheating

Store the salad components (dressing, roasted veggies, and fresh greens/quinoa mix) separately in airtight containers in the refrigerator for up to 3 days. Reheat only the roasted sweet potatoes and chickpeas gently in a skillet or microwave, then assemble your salad fresh with the cold components.

FAQ

Can I make this recipe gluten-free?

Yes, this recipe is naturally gluten-free. Just ensure your mustard and other condiments are certified gluten-free if needed.

Is the dressing truly vegan with honey mustard?

Yes. The dressing uses maple syrup as the sweetener, making it a vegan-friendly “honey mustard” style dressing.

Can I use something other than quinoa?

Absolutely. The cooked quinoa adds protein and bulk, but you could substitute it with an equal amount of cooked farro, brown rice, or couscous.

My dressing is too thick. How can I thin it?

Whisk in a teaspoon of water or more apple cider vinegar at a time until you reach your desired consistency.

Can I eat this salad as a meal prep?

It’s excellent for meal prep! Keep the dressing separate and add it just before eating to keep the greens crisp.

What can I use if I don’t have fresh parsley?

Fresh cilantro or dill would be lovely substitutes, or you can simply omit it.