This quinoa and arugula salad is a nutritious and refreshing dish, perfect for a light lunch or as a side. Packed with protein from quinoa and vibrant greens from arugula, it offers a delightful combination of flavors and textures.
The recipe is simple to prepare and can be customized with your favorite vegetables or proteins. It’s a great option for meal prep or a quick weeknight dinner.
Ingredients that Shine
This quinoa and arugula salad is a celebration of fresh ingredients. The fluffy quinoa serves as a hearty base, providing protein and a nutty flavor that complements the other components beautifully.
Fresh arugula adds a peppery kick, while halved cherry tomatoes bring a burst of sweetness. Diced cucumber contributes a refreshing crunch, making each bite satisfying. A sprinkle of crumbled feta cheese adds a creamy texture and tangy flavor, elevating the overall taste profile.
Simple Preparation Steps
Preparing this salad is straightforward and quick, making it an ideal option for busy weeknights or meal prep. Start by cooking the quinoa, which takes about 15 minutes. Rinsing the quinoa before cooking helps remove any bitterness.
While the quinoa is cooking, you can prepare the dressing. A light lemon vinaigrette made from olive oil, lemon juice, and Dijon mustard ties the salad together with a zesty finish. Once everything is ready, simply combine the ingredients in a large bowl and toss gently.
Perfect for Any Occasion
This salad is versatile enough to serve as a light lunch, a side dish for dinner, or even a picnic favorite. Its vibrant colors and fresh flavors make it an appealing choice for gatherings or potlucks.
Moreover, it can be customized easily. Feel free to add your favorite vegetables or proteins, such as grilled chicken or chickpeas, to make it even more filling.
Health Benefits
Not only is this salad delicious, but it also packs a nutritional punch. Quinoa is a complete protein, offering all nine essential amino acids, making it an excellent choice for vegetarians and health-conscious eaters.
Arugula is rich in vitamins A, C, and K, while tomatoes and cucumbers provide hydration and essential nutrients. The healthy fats from olive oil and feta cheese contribute to a balanced meal that supports overall well-being.
Serving Suggestions
To serve, divide the salad into individual bowls, garnishing with extra feta or a wedge of lemon for added brightness. This presentation not only enhances the visual appeal but also allows guests to customize their servings.
Pair this salad with grilled meats, fish, or a hearty soup for a complete meal. It also works wonderfully as a standalone dish for a light lunch or snack.
Storage Tips
If you have leftovers, store them in an airtight container in the refrigerator. The salad can last for up to three days, although the arugula may wilt over time. To maintain freshness, consider adding the dressing just before serving.
This quinoa and arugula salad is not only a feast for the eyes but also a nourishing option that can easily fit into various dietary preferences. Enjoy the delightful combination of flavors and textures with every bite!
Healthy Quinoa and Arugula Salad
This salad features fluffy quinoa tossed with fresh arugula, cherry tomatoes, cucumber, and a zesty lemon vinaigrette. The recipe takes about 20 minutes to prepare and serves 4 people.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 4 cups fresh arugula, washed and dried
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it cool.
- Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.
- Combine the Salad: In a large bowl, combine the cooked quinoa, arugula, cherry tomatoes, cucumber, red onion, and feta cheese if using. Drizzle the dressing over the salad and toss gently to combine.
- Serve: Divide the salad into bowls and enjoy immediately, or refrigerate for later.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4 servings
- Calories: 220kcal
- Fat: 14g
- Protein: 6g
- Carbohydrates: 22g