As we move closer to the end of Spring, beginning of Summer, our appetite and palate begin to beckon for more fresh food, salads, lighter meals, and fresh herbs. This is a light, but hearty, late Spring salad, loaded with protein and fresh vegetable goodness! This is a beautiful dish for a potluck and also works well for lunches or a lighter dinner. As always, feel free to modify this recipe to suit your taste buds and/or your macronutrient needs. This salad would pair beautifully with some baked chicken, salmon, white fish, or pan fried tofu and/or chickpeas/lentils/other beans.
Just a quick note here on why we love quinoa!
Health Benefits of Quinoa:
A Complete Protein: Quinoa is one of the very few grains that contain all 9 essential amino acids, making this superfood an incredible source of protein. A 1 cup serving of cooked quinoa contains a whopping 8g of protein.
High Fibre: A high fibre diet is strongly associated with lowered levels of LDL cholesterol, maintaining balanced blood sugar levels, and reduced risk associated with cardiovascular disease development and most cancers. Fibre helps the body to feel satiated for longer periods of time, which makes it an incredibly supportive food for healthy weight management. The high soluble fibre content found in quinoa is particularly beneficial for regulating hunger, providing bulk to stool for a healthier colon and overall gut.
High Nutrient Profile: Aside from its protein and fibre content, quinoa has substantial quantities of beneficial nutrients. It contains iron, zinc, & potassium, with notable levels of copper, manganese, magnesium, & phosphorus.
Antioxidant & Anti Inflammatory Properties: There are 2 main flavonoid compounds found in quinoa: quercetin and kaempferol. Both of these flavonoids contain powerful antioxidant components and anti inflammatory properties that aid in prevention of disease formation, immune function, and cancer protection.
Mediterranean Style Quinoa Salad
Serving Size 6-8
3 cups cooked quinoa (1 cup dry)
4 cups arugula, packed
1 large cucumber, diced
1/2 medium red onion, diced
2 cups cherry tomatoes, halved
1 cup kalamata olives, halved
1 can artichoke hearts, drained and chopped
1 can white butter beans, drained and rinsed
1 cup fresh basil, chopped
I cup pine nuts, lightly toasted
Mediterranean Dressing:
1/4 cup fresh lemon juice (1 large lemon)
1/2 cup olive oil
2 tsp dijon mustard
1 1/2 tsp maple syrup
1 large clove garlic, minced
1 1/2 tsp dried oregano
1 tsp salt
Fresh pepper
Place all salad ingredients in a large bowl and combine with a fork.
For the dressing, combine all ingredients in a glass jar and shake until well-combined.
Pour enough dressing over salad just to coat and adjust seasonings as needed.
Optional Add Ins: Chicken, Salmon, Tofu, Chickpeas, Feta.
As always, if you make this recipe, please leave me a comment and let me know if you’ve enjoyed it or made any modifications! Feel free to share some pics on social media as well 😉
Happy Salad Eating!
