Quinoa Arugula Salad

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

Welcome to a world of vibrant flavors and nutritious ingredients!  My personal mission as a Registered Dietitian and Nutritionist, is to show you that healthy eating doesn’t have to be complicated or time consuming! You can achieve your health and wellness goals with simple meals and delicious flavors. Today, we’re diving into a delicious quinoa arugula salad recipe that’s perfect for those who have always been curious about quinoa, but never new just what to do with it. This salad is simple, fresh, and packed with flavors that will show you just how simple healthy eating can be!

What’s So Special About Quinoa

Quinoa, often referred to as a superfood because it’s packed with protein, fiber, and essential amino acids, making it a fantastic addition to any diet. While it may be nutritious, I will confess that quinoa on its own is bland and quite frankly, boring! Do NOT try to serve it to your family without doctoring it up. They will complain, you will regret it!

The key to preparing a successful quinoa dish is to layer in flavors! This quinoa arugula salad recipe does just that! When you combine fresh vegetables, tangy lemon juice, a hit of salt from olives and creamy feta cheese you will take boring old quinoa to a whole new level! I actually prepared this dish at a health fair in 2014, (yup I’ve been doing this for a long time!) My goal was to show everyone how tasty quinoa can be. Some of my clients still make it to this day!! 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 make for a meal prep lunch and fancy enough to bring to your next summer outing. It can be served as a light main dish or a side. It pairs perfectly with grilled chicken or fish.

Remember, healthy eating doesn’t have to be dull or complicated. This quinoa arugula salad is proof that simple, fresh ingredients can create a delicious and satisfying meal. Give this recipe a try, and you’ll see how easy and enjoyable healthy eating can be. Enjoy and be well!

About the Author

Rachel Roberts is a Registered Dietitian and Nutritionist, 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 help people achieve their health and wellness goals and lose weight every day! In person sessions available in N. Providence RI and On-line sessions available in RI, MA, CT, FL and OR. Click here to schedule a a consult.  In most cases meeting are covered 100% by medical insurance.