Mediterranean Quinoa Salad with Arugula, Avocado
User Reviews
5
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Servings
4
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Calories
262 kcal
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Course
Salad
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Cuisine
Mediterranean, Vegan, gluten-free
Mediterranean Quinoa Salad with Arugula, Avocado
Description
Mediterranean Quinoa Salad with Arugula, Avocado features 1/2 cup rinsed quinoa cooked gently with water, salt, and oregano until fluffy, then cooled. Baby arugula and halved cherry tomatoes are mixed with a garlicky dressing made of fresh garlic, garlic powder, black pepper, oregano, olive oil, lemon juice, salt, and a touch of maple syrup for subtle sweetness. The dressing is vigorously whisked to meld flavors before tossing with quinoa and vegetables. Cubed ripe avocado is gently folded in last to avoid mushiness. The salad balances fresh, vibrant flavors with varied textures from creamy avocado, juicy tomatoes, peppery greens, and fluffy quinoa.
The dish is served chilled or at room temperature and works well as a side or main salad for a light meal. Fresh lemon juice and black pepper allow adjustment of acidity and spice to taste. This salad keeps well refrigerated for up to four days when the dressing is mixed in or kept separate to maintain freshness. Variations can include adding kalamata olives, cucumber slices, cooked chickpeas, chopped fruit like pear, or toasted nuts for additional texture and flavor complexity.
Ingredients
Dressing:
- 1 garlic large clove, pressed or minced
- 1/2 tsp garlic powder
- 1/4 tsp black pepper or more
- 1/2 tsp oregano dried, or parsley
- 3 tbsp olive oil really good extra virgin
- 2 tbsp lemon juice or more
- 1/4 tsp salt
- 1/4 tsp maple syrup optional, or sugar
Salad:
- 1/2 cup quinoa uncooked; or cooked fluffed
- 3 to 4 oz arugula baby
- 1 cup cherry tomato halved
- 1 avocado cubed small, ripe
- salt black pepper
Other additions for variation:
- cucumber sliced kalamata olives, Pear, chopped, Cooked Chickpeas, toasted nuts(pine, cashews) or toasted sunflower seeds, sliced or chopped
Instructions
- Make the dressing by mixing everything vigorously. in a bowl and set aside.
- Cook the quinoa: Rinse the 1/2 cup quinoa really well then combine in a saucepan with 1 1/4 cup of water, 1/4 tsp salt and 1/4 tsp dried oregano. Bring to a boil over medium heat. Once boiling, lower the heat to low, cover and cook for 13 to 15 mins. Let it sit covered for another 5 mins, then fluff and use.
- Assemble the salad: In a large bowl, add the cooled quinoa, arugula, and cherry tomatoes and mix with dressing. Add the avocado and lightly toss. Add salt and pepper. Taste and adjust the overall flavor by adding more salt, lemon or pepper. I generally add a good dash of freshly ground black pepper. Serve or Store refrigerated for upto 4 days
- To make ahead: Keep the dressing separate, toss when ready to serve.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 262 kcal
% Daily Value*
| Calories | 262kcal | 13% |
| Carbohydrates | 20g | 7% |
| Protein | 4g | 8% |
| Fat | 19g | 29% |
| Saturated Fat | 2g | 10% |
| Sodium | 154mg | 6% |
| Potassium | 444mg | 9% |
| Fiber | 5g | 20% |
| Sugar | 1g | 2% |
| Vitamin A | 255IU | 5% |
| Vitamin C | 16.7mg | 19% |
| Calcium | 20mg | 2% |
| Iron | 1.6mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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