Arugula Salad with Chicken, Dates and Buckwheat Crumble


Photo courtesy Oldways

In my last post, I wrote about why I love to grow arugula in my garden. As I mentioned, I had let my arugula go to seed last year and I now have tons growing everywhere. The result is that I’m having it at least twice a day as I need to clear it out of some areas in my garden to allow for other plants to thrive. It’s a tough job!


Here’s a delicious arugula salad for you adapted from Oldways. While it’s a recipe for two, it’s easily doubled or tripled.

The crunchy salad topping comes from toasting equal parts raw buckwheat (a.k.a. kasha) and hemp hearts over a warm skillet. And this warm nuttiness definitely beats out traditional croutons.

Arugula Salad with Chicken, Dates, and Buckwheat Crumble

Makes 2 servings

¼ cup uncooked buckwheat groats
¼ cup hemp hearts (shelled hemp seeds)
4 cups arugula (or other delicate salad greens, like spring mix)
6 dates, sliced
1 large grilled chicken breast (about 6 oz), diced

Salad dressing:

1 ½ tbsp extra virgin olive oil

1 tbsp champagne vinegar

½ tsp honey

⅛ tsp salt

⅛ tsp pepper

In a small skillet, toast the buckwheat groats and hemp hearts over low heat until fragrant and toasted, but not burnt (about 10 minutes), shaking the skillet often. Remove from heat once toasted.

While the buckwheat and hemp are toasting, whisk together the salad dressing ingredients in a small bowl.

In a large bowl, toss arugula with then dressing, then add the dates, chicken and toasted buckwheat and hemp. Divide among 2 plates and serve.

Nutrition information per serving:
• Calories: 440
• Protein: 24 grams
• Fat: 18 grams
• Saturated fat: 1 gram
• Carbohydrate: 36 grams
• Dietary fibre: 6 grams
• Sodium: 250 milligrams

Tags: , , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

Get Enlightened Eater in your inbox

Subscribe to get the latest nutrition news, fresh recipes and more!

2 Comments on “Arugula Salad with Chicken, Dates and Buckwheat Crumble”

  1. Carol Rogers
    June 14, 2021 at 11:32 am #

    Sounds good and I will try for summer variety. Did you mean to include your dressing recipe?

    • June 14, 2021 at 12:06 pm #

      Thanks, Carol! I definitely did mean to include it! It is there now.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: