Quinoa And Arugula Salad

There’s something about a bowl piled high with emerald arugula, fluffy pearls of quinoa, and glistening cherry tomatoes that instantly wakes up your senses.

Peppery greens mingle with warm, nutty quinoa, creamy crumbles of cheese, and a bright lemony aroma that makes this salad feel both invigorating and deeply satisfying.

It’s the kind of light-but-filling meal you can toss together in under 30 minutes, perfect for busy weeknights, quick work lunches, or anyone easing into healthier cooking without fuss.

I remember one hectic Monday when meetings ran long and takeout felt inevitable.

Instead, I cooked a quick pot of quinoa, raided the fridge for arugula, a handful of nuts, and a bit of feta, and in minutes had a colorful, energizing dinner that actually reset my mood.

This salad shines for desk lunches, easy entertaining, or as a vibrant side at casual gatherings. Ready to bring this dish to life?

Why You’ll Love It

• Delivers bright, lemony flavor with peppery arugula and salty feta.
• Packs plant-based protein and fiber for a satisfying, energizing meal.
• Comes together quickly with simple prep and minimal cooking time.
• Stays fresh for days, perfect for make-ahead lunches or busy nights.
• Easily customizable with different nuts, cheeses, or added protein.

Ingredients

• 1 cup quinoa, uncooked, rinsed — choose white or tri-color for fluffy texture
• 2 cups water — filtered if possible for cleaner flavor
• 0.5 teaspoon fine sea salt — helps season quinoa and dressing in layers
• 4 cups arugula, loosely packed, rinsed and dried — keep very dry for crisp leaves
• 1 cup cherry tomatoes, halved — use ripe, sweet tomatoes for best contrast
• 0.5 cup cucumber, diced — Persian or English cucumbers stay crisper
• 0.25 cup red onion, thinly sliced — slice very thin to keep the bite gentle
• 0.5 cup feta cheese, crumbled — a briny block feta has the best flavor
• 0.25 cup toasted almonds, roughly chopped — toast lightly to deepen nuttiness
• 0.25 cup extra-virgin olive oil — use a fruity, good-quality oil for the dressing
• 3 tablespoons lemon juice, freshly squeezed — bottled juice won’t taste as bright
• 1 teaspoon Dijon mustard — helps emulsify the vinaigrette
• 1 small garlic clove, minced — fresh garlic gives a sharper, cleaner aroma
• 0.25 teaspoon black pepper, freshly ground — grind just before using for potency

Step-by-Step Method

Rinse & Cook the Quinoa

Rinse quinoa in a fine-mesh strainer under cold water until it runs mostly clear. Combine quinoa, water, and half the salt in a medium saucepan.

Bring to a boil over medium-high heat. Reduce heat to low, cover, and simmer 12–15 minutes, until water is absorbed and quinoa is tender.

Steam & Cool the Quinoa

Remove the saucepan from heat and keep it covered. Let the quinoa steam undisturbed for 5 minutes.

Uncover and gently fluff with a fork to separate the grains. Transfer to a medium mixing bowl and spread out slightly. Let the quinoa cool about 10 minutes, until it reaches room temperature.

Prep the Vegetables

Prepare the vegetables while the quinoa cools. Halve the cherry tomatoes and place them aside.

Dice the cucumber into small, even pieces. Thinly slice the red onion so it blends well into the salad. Make sure the arugula is rinsed, dried, and loosely packed, ready for tossing later.

Whisk the Dressing

Combine olive oil, lemon juice, Dijon mustard, minced garlic, remaining salt, and black pepper in a small bowl or jar. Whisk vigorously until the mixture looks creamy and emulsified.

Taste the dressing and adjust seasoning if needed. Set it aside, allowing flavors to meld while you assemble the salad base.

Build the Salad Base

Add the cooled quinoa to a large salad bowl. Top it with the arugula, halved cherry tomatoes, diced cucumber, and sliced red onion.

Distribute the vegetables evenly over the quinoa so each serving has a good mix. Prepare to dress the salad while the ingredients are still fresh and crisp.

Dress & Toss the Salad

Pour the prepared dressing evenly over the quinoa and vegetables. Toss gently with a wooden spoon or salad tongs, coating everything without bruising the arugula.

Make certain the dressing reaches the bottom of the bowl. Taste and adjust with extra salt, pepper, or lemon juice if desired before adding toppings.

Finish with Feta & Almonds

Sprinkle crumbled feta and toasted chopped almonds over the dressed salad. Toss lightly once more to distribute the cheese and nuts without breaking them up too much.

Let the salad sit 5–10 minutes so the quinoa absorbs flavors. Serve immediately, or chill briefly if you prefer it cooler.

Ingredient Swaps

• Make it dairy-free/vegan by skipping the feta or using a plant-based feta or crumbled tofu with a bit of lemon and salt.
• Swap almonds for whatever you have: walnuts, pistachios, pecans, pumpkin seeds, or sunflower seeds all work well.
• Use baby spinach, mixed greens, or chopped romaine instead of arugula if it’s too peppery or hard to find.
• No quinoa? Try cooked bulgur, couscous, farro, or brown rice for a similar grain base.

You Must Know

• Doneness • If the quinoa looks wet or mushy at 12–15 minutes, leave it covered off heat for an extra 5–10 minutes; residual heat finishes cooking and excess moisture steams off so grains look fluffy with visible “tails.”
• Avoid • To keep arugula from going limp, add it only once the quinoa feels barely warm or cool to the touch (no visible steam, about room temp, ~70°F/21°C); heat wilts leaves and dulls their peppery bite.
• Troubleshoot • If the salad tastes flat after dressing, add 1–2 teaspoons more lemon juice and a small pinch of salt at a time; acidity and salt sharpen flavors and help the feta and tomato pop—stop when a single bite tastes bright on its own.
• Swap • For nut-free crunch, trade almonds for 0.25 cup toasted sunflower or pumpkin seeds; toast them 3–5 minutes in a dry skillet until lightly golden and fragrant to keep the same texture contrast.
• Make-Ahead • For next-day lunches, store quinoa + veggies + dressing together up to 24 hours, but keep arugula and feta separate; combine within 5–10 minutes of serving so greens stay crisp and cheese doesn’t dissolve into the dressing.

Serving Tips

• Serve slightly chilled in shallow bowls to showcase colorful layers and textures.
• Pair with grilled chicken or salmon for a light yet satisfying main course.
• Offer warm crusty bread or pita on the side to soak up extra dressing.
• Plate on a large platter, topping with extra feta and almonds for visual contrast.
• Serve alongside soup or roasted vegetables for a balanced Mediterranean-style meal.

Storage & Make-Ahead

This salad keeps well in the fridge for up to 2 days in an airtight container.

For best texture, store arugula separately and toss it in just before serving.

The dish doesn’t freeze well; quinoa can be frozen alone, but the fresh vegetables and arugula lose their crispness.

Reheating

Gently reheat quinoa separately using a microwave (covered, low power, with splash of water), or on stovetop with a little oil.

Keep arugula, tomatoes, and feta cold; combine after warming.

Mediterranean Café Salad Menus

On a sunlit Mediterranean café menu, I’d expect to spot a quinoa and arugula salad like this tucked between glossy photos of mezze platters and grilled fish, described with just enough detail to make you imagine the crunch of toasted almonds and the bright spray of lemon on your tongue.

I always picture the menu printed on thick, slightly textured paper, olive oil rings ghosting the corners.

You’d read “peppery arugula, warm fluffy quinoa, ripe cherry tomatoes, briny feta, toasted nuts,” and instantly taste the contrast of cool cucumber against the bite of red onion.

I love how cafés highlight the olive oil—“first cold-pressed, local”—and lean on that trio of oil, lemon, and garlic, letting the salad feel both simple and quietly luxurious.

Final Thoughts

Now that you’ve seen how simple and versatile this quinoa and arugula salad is, give it a try and make it your own with your favorite veggies, nuts, or cheese.

Don’t be afraid to tweak the ingredients and seasoning until it’s just right for your taste.

Frequently Asked Questions

Can I Use Pre-Cooked or Leftover Quinoa for This Salad?

Yes, you can absolutely use pre-cooked or leftover quinoa. I’d just break up any cold clumps with a fork, let it lose its chill a bit, then toss so it drinks in the lemony dressing.

Is This Quinoa and Arugula Salad Suitable for Meal Prep Lunches?

Yes, it’s great for meal prep. I’d pack quinoa, veggies, and dressing together, then tuck arugula on top, untouched, so it stays crisp. At lunch, you’ll toss everything and taste bright lemon, peppery greens, creamy feta.

How Can I Make This Salad Kid-Friendly for Picky Eaters?

You can make it kid‑friendly by softening flavors: I’d swap arugula for milder greens, use fewer onions, extra cucumber, sweet cherry tomatoes, creamy cheese, and serve components separately so little hands build their own colorful bowl.

What Proteins Pair Best With This Salad to Make It a Full Meal?

Grilled lemony chicken, garlicky shrimp, or seared salmon turn this into a full, satisfying meal. I love how the warm, savory juices slip into the grains, bright dressing, and peppery leaves, making each bite deeper and richer.

Is This Salad Appropriate for Gluten-Free or Diabetic-Friendly Diets?

Yes, it’s naturally gluten‑free and can suit many diabetic-friendly plans. I’d invite you to savor the nutty quinoa, peppery greens, and bright lemon, then watch your portion and dressing if you’re carefully managing carbs.