Singing the Salad Blues

In Recipes, Salads & Soups by Lori Hill0 Comments

If you are looking for an easy, breezy, light salad to make this summer, this recipe is for you! I wish I could take credit for his one, but it is from Kay Loughrey, LDN, RDN, MPH, a health coach, nutritionist, and owner of Sweet Life Wellness. 

The main ingredient in this salad is arugula which is packed with nutrients: vitamin A, vitamin C, vitamin K, calcium, magnesium, riboflavin, copper, iron, zinc, folate and potassium. Because it is high in antioxidant phytochemicals and rich in detoxifying glucosinolates, it is believed to be a preventative of certain types of cancer. The blueberries contain vitamin K, manganese, vitamin C, fiber, and copper.  

This recipe is plant-based and gluten-free as long as you use plain quinoa—whole or flour—that’s labeled gluten-free or certified gluten-free. 

Singing the Salad Blues
Serves 4
If you are looking for an easy, breezy, light salad to make this summer, this recipe is for you!
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Prep Time
10 min
Cook Time
20 min
Total Time
20 min
Prep Time
10 min
Cook Time
20 min
Total Time
20 min
282 calories
36 g
0 g
13 g
7 g
2 g
143 g
603 g
5 g
0 g
11 g
Nutrition Facts
Serving Size
143g
Servings
4
Amount Per Serving
Calories 282
Calories from Fat 116
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 603mg
25%
Total Carbohydrates 36g
12%
Dietary Fiber 5g
19%
Sugars 5g
Protein 7g
Vitamin A
15%
Vitamin C
19%
Calcium
8%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Salad
  1. 1 cup cooked quinoa
  2. 1 cup blueberries
  3. 1/4 cup diced red onion
  4. 6 cups arugula
Dressing
  1. 3 TB lemon juice (about 1 lemon)
  2. 3 TB extra virgin olive oil
  3. 1 tsp sea salt
  4. 1 tsp ground pepper
Instructions
  1. Combine 1 cup of quinoa and 2 cups of water in a medium sized saucepan. When it comes to a boil, reduce heat and cover with a lid. Let simmer for 15 to 20 minutes. Set aside to cool.
  2. While the quinoa is cooking, measure the blueberries and arugula and dice the red onion.
  3. Whisk together lemon juice, olive oil, salt and pepper.
  4. Once quinoa has cooled, place the arugula in a bowl and add quinoa, blueberries, and onion. Sprinkle with salad dressing.
Notes
  1. The original recipe called for red quinoa, but I used regular quinoa.
beta
calories
282
fat
13g
protein
7g
carbs
36g
more
Adapted from Sweet Life Wellness
Sister Eden http://www.sistereden.com/
Lori Hill

Lori Hill

Lori Hill founded Sister Eden in order to inspire people to make sustainable choices in their everyday lives. Before that, she produced special events for 16 years and educated her colleagues about how to make their events more sustainable. In addition to being an online media personality and producer of videos, Lori is a speaker, writer, activist, wife, mom, and plant eater just trying to do the right thing and make a difference in the world. You can often find her walking her rescue dog Dolly while picking up trash in her Takoma Park neighborhood where Sister Eden has adopted a spot.
Lori Hill

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