5 from 24 votes
Mediterranean Quinoa Salad with Arugula, Avocado
This Mediterranean quinoa salad combines fluffy cooked quinoa with peppery arugula, ripe avocado cubes, and juicy cherry tomatoes. A savory dressing featuring garlic, oregano, lemon juice, and olive oil ties the ingredients together with a balanced tang and mild herbaceous notes. The varied textures—from the creamy avocado to the tender quinoa and crisp arugula—make it a refreshing option for lunch or a light dinner. It can be customized with additions like cucumbers or toasted nuts for extra crunch and flavor.
Servings:
4
Calories:
262 kcal
Course:
Salad
Cuisine:
Mediterranean, Vegan, gluten-free
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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 262
% 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.