Quinoa Arugula Salad: A Simple, Fresh, and Delicious Dish

As a Registered Dietitian and Nutritionist, I make it my mission to show you that healthy eating can be simple and quick. You can easily reach your health and wellness goals with meals that are both nutritious and delicious. Today, I’m excited to share a tasty quinoa arugula salad recipe, perfect for anyone curious about quinoa but unsure how to use it. This salad is fresh, flavorful, and incredibly easy to prepare, making it a great example of how effortless healthy eating can be!

What’s So Special About Quinoa

Quinoa, often called a superfood, packs a punch with protein, fiber, and essential amino acids, making it a fantastic addition to any diet. However, despite its impressive nutrition, quinoa on its own can be quite bland and, honestly, a bit boring. Don’t serve it to your family without adding some extra flavor first, or you’ll definitely hear complaints—and trust me, you’ll regret it!

The key to preparing a successful quinoa dish is to layer in flavors, and this quinoa arugula salad recipe does just that! By combining fresh vegetables, tangy lemon juice, a touch of saltiness from olives, and creamy feta cheese, you’ll elevate boring old quinoa to a whole new level. In fact, I first prepared this dish at a health fair in 2014 (yes, I’ve been doing this for quite a while!). My goal back then was to show everyone just how delicious quinoa can be, and to this day, some of my clients still make it regularly. So, give it a try—you won’t regret it!

Ingredients

– 1 cup uncooked quinoa

– 2 cups water

– ½ cup red onion, diced

– 3 tablespoons lemon juice

– ½ cup sliced black olives

– 2 tablespoons extra virgin olive oil

– 1 cup English cucumber, diced

– 1 cup cherry tomatoes, diced

– ½ cup crumbled feta cheese

– 2 cups arugula

– ¼ teaspoon salt

– 1 teaspoon pepper

Instructions

1. Prepare the Quinoa:

– Start by rinsing the quinoa under cold water for about 1 minute using a sieve. This step should not be overlooked! Rinsing it moves the natural saponin coating, which can make quinoa taste bitter.

– In a medium pot, combine the quinoa and water. Bring to a boil.

– Once boiling, reduce the heat to low, cover, and simmer for 15 minutes.

– Remove the pot from the heat and let it sit, covered, for an additional 5 minutes without lifting the lid.

– Fluff the quinoa with a fork and set aside in a large mixing bowl to cool. For convenience, I recommend cooking the quinoa in the morning or the night before making this salad and then storing it in the fridge to cool until you’re ready to assemble the salad.

2. Assemble the Salad:

– Once the quinoa is cooled, add the diced red onion, lemon juice, sliced black olives, extra virgin olive oil, diced cucumber, diced cherry tomatoes, crumbled feta cheese, salt, and pepper to the bowl. WARNING: Do NOT mix these ingredients while the quinoa is still warm, it will get soggy and you will be disappointed!

– Toss everything well to ensure the ingredients are evenly distributed.

3. Add the Arugula:

– When you’re ready to serve, gently mix in the arugula. Arugula adds a mild peppery flavor that complements the other ingredients beautifully.

Why This Quinoa Arugula Salad Works

Here’s why this combination works so well:

– Flavor Layers: The tangy lemon juice, salty black olives, and creamy feta cheese create an amazing blend of flavors that make the quinoa taste incredible.

– Texture Variety: The crunchy cucumber, juicy cherry tomatoes, and fluffy quinoa provide a delightful mix of textures.

– Nutritional Powerhouse: Quinoa is a complete protein, while the leafy green arugula adds a wealth of vitamins and minerals. Combined with the healthy fats from olive oil, this salad is a balanced, nutritious option.

Tips for Perfecting Your Quinoa Arugula Salad

-Prep Ahead: Save time by cooking the quinoa in advance. Store it in an airtight container in the fridge for up to three days.

-Customizable: Feel free to add or substitute ingredients based on your preferences. Bell peppers, avocado, or fresh herbs like parsley or basil can be excellent additions.

Serving Suggestions for Quinoa Arugula Salad

This salad is simple enough to prepare for a meal prep lunch, yet fancy enough to bring to your next summer outing. Not only can it be served as a light main dish, but it also works wonderfully as a side. Additionally, it pairs perfectly with grilled chicken or fish, making it a versatile option for any occasion.

Remember, healthy eating doesn’t have to be dull or complicated. In fact, this quinoa arugula salad proves that with just a few simple, fresh ingredients, you can create a delicious and satisfying meal. So, give this recipe a try, and you’ll quickly see how easy and enjoyable healthy eating can truly be. Enjoy, and stay well!

About the Author

Rachel Roberts is a Registered Dietitian and Nutritionist in Rhode Island, a Certified Personal Trainer, business owner, mom, wife, and self-proclaimed foodie with over 20 years of experience in the field of health and wellness. She believes that healthy eating should not be complicated or time-consuming. Follow her on YouTube, Facebook, or Instagram for more delicious and nutritious recipes and tips to optimize your health.

Need some helping getting your health on track? Rachel and her team of Registered Dietitians and Nutritionist help people lose weight and achieve their health and wellness goals! Meet in person with one our of Nutritionists in RI. We also offer online nutrition coaching sessions to people in RI, MA, CT, FL and NY. Click here to schedule a consultation.  In most cases our nutritionist are 100% covered by health insurance.