If you're looking for a Healthy and delicious Salad to add to your meal plan, try this Quinoa & Arugula Salad. With only 590 calories per serving, it's a great option for those looking to watch their calorie intake.
Quinoa is a great source of Protein and Fiber, while Arugula is packed with vitamins and minerals like Vitamin K and Calcium. Together, they make for a nutritious and filling Salad that's sure to satisfy.
In this article, we'll explore the benefits of Quinoa and Arugula, share a tasty recipe for the Salad, provide information on how to store it, offer substitutes, and more.
Benefits of Quinoa & Arugula
Quinoa is a complete Protein, meaning it contains all the essential amino acids our bodies need. It's also low on the glycemic index, making it a great option for those watching their blood sugar levels. Arugula, also known as rocket, is a cruciferous vegetable that's known for its peppery flavor. It's high in Vitamin K, which helps with blood clotting and bone health, and also contains other important nutrients like Vitamin C and Calcium. Together, quinoa and arugula make for a powerful combination of nutrition that can benefit your overall health and well-being.
Tasty Recipe for Quinoa & Arugula Salad
To make this delicious Salad, you'll need 1 cup cooked Quinoa, a handful of Arugula, 1/4 cup chopped cherry tomatoes, 1/4 avocado, and a squeeze of lemon juice. Mix the cooked quinoa and arugula together in a bowl. Top with the cherry tomatoes and diced avocado. Squeeze a little bit of lemon juice on top for some added flavor. You can also add other vegetables, like cucumber or bell peppers, or some grilled chicken or shrimp to make it a more substantial meal.
Healthy Ingredients in Quinoa & Arugula Salad
Both Quinoa and Arugula are incredibly Healthy ingredients that offer a variety of health benefits. Quinoa is a great source of Protein, Fiber, and important vitamins and minerals like Iron, Magnesium, and Zinc. Arugula is low in calories, high in Antioxidants, and packed with nutrients like Vitamin K, Calcium, and Folate. Together, these ingredients make for a nutritious and delicious Salad that can help you meet your health goals.
Seasonal Variations for Quinoa & Arugula Salad
One of the great things about this Salad is that it can be easily customized based on the season and your personal preferences. In the summer, add some fresh berries or grilled peaches for some extra sweetness. In the fall, try adding roasted butternut squash or pumpkin seeds for some added texture and flavor. In the winter, add some pomegranate seeds or roasted beets for some festive flair. And in the spring, add some grilled asparagus or snap peas for some added crunch. Don't be afraid to get creative with your ingredients and enjoy this salad all year round!
How to Store Quinoa & Arugula Salad
To store this Salad, first make sure to keep the dressing separate. Mix everything else together and store in an airtight container in the refrigerator for up to 3 days. When ready to eat, add the dressing and mix well. You can also divide the salad into individual portions for easy grab-and-go meals throughout the week.
Substitutes for Quinoa & Arugula Salad
If you don't have Quinoa on hand, you can substitute it for another grain like brown rice or farro. You can also swap out the Arugula for another leafy green like spinach or kale. Just make sure to choose ingredients that are similar in nutrition and flavor to ensure the Salad remains balanced and tasty.
Preparation Time for Quinoa & Arugula Salad
This Salad can be made in under 10 minutes, making it a quick and easy option for busy weeknights or meal prep. Cook the Quinoa ahead of time and keep it in the refrigerator for even faster prep time. Simply mix everything together when you're ready to eat and enjoy!
Serving Sizes for Quinoa & Arugula Salad
This recipe makes one serving of the Salad, but you can easily double or triple the ingredients to make more servings. Keep in mind that 1 cup of cooked Quinoa is equivalent to 2 servings of grains, so adjust the amount accordingly based on your dietary needs.
Cooking Tips for Quinoa & Arugula Salad
When cooking the Quinoa, make sure to rinse it well before adding it to the pot. This will help remove any bitter residue and ensure the quinoa cooks evenly. Also, feel free to add other herbs and spices to the Salad to suit your taste preferences. Some great options include fresh basil, cilantro, or mint.
Serving Suggestions for Quinoa & Arugula Salad
This Salad is perfect on its own as a light lunch or dinner, but you can also pair it with some grilled chicken or shrimp for a more substantial meal. Serve it alongside some crusty bread or crackers for some added crunch, or top it with some feta cheese or nuts for some added flavor and texture. Whatever your preference, enjoy this delicious and nutritious salad anytime of year!
5 Frequently Asked Questions About Quinoa & Arugula Salad
1. What is Quinoa?
Quinoa is a nutritious, Gluten-free grain that is high in Protein and Fiber. It's a common ingredient in many Healthy salads, including the Quinoa & Arugula Salad. This superfood is also rich in vitamins and minerals, making it a great addition to any diet.
2. Is Arugula a good choice for a Salad?
Yes, arugula is an excellent choice for any salad. It's a leafy green vegetable that has a slightly bitter taste and a peppery flavor, which pairs well with other ingredients in the Quinoa & Arugula Salad. Arugula is also packed with vitamins, minerals, and Antioxidants, making it an incredibly nutritious choice.
3. How many Calories does the Quinoa & Arugula Salad have?
The Quinoa & Arugula Salad contains 590 calories per serving. While this is a high-calorie dish, it's also packed with nutrients and healthy ingredients. If you're watching your calorie intake, you can reduce the portions or skip the high-calorie dressing to make it a lighter option.
4. Can the Quinoa & Arugula Salad be made ahead of time?
Yes, the Quinoa & Arugula Salad can be made ahead of time and stored in the refrigerator for up to three days. However, it's important to note that the arugula may wilt over time, so you may need to add more fresh arugula before serving. Additionally, you should keep the dressing separate until just before serving to prevent the salad from getting soggy.
5. What are some additions to the Quinoa & Arugula Salad?
While the Quinoa & Arugula Salad is delicious on its own, you can also add other ingredients to customize it to your taste. Some options include diced tomatoes, sliced cucumbers, chopped nuts, or crumbled feta cheese. You can also use a different dressing, such as a balsamic vinaigrette or a lemon garlic dressing.