Quinoa, Beet, and Arugula Salad Recipe

Cook Time: 20 minutes

Ingredients

This recipe was developed at its original yield. Ingredient amounts are automatically adjusted, but cooking times and steps remain unchanged. Note that not all recipes scale perfectly.

• pound beets, peeled and sliced
• 2 cups water
• 1 cup red quinoa
• cup olive oil
• cup red wine vinegar
• 1 teaspoons white sugar
• 1 clove garlic, crushed
• 1 teaspoon salt
• teaspoon ground black pepper
• 5 ounces goat cheese, crumbled
• 3 ounces arugula, chopped
• 2 green onions, sliced

Directions

Step 1: Place a steamer insert into a saucepan, and fill it with water just below the bottom of the steamer. Cover the pan and bring the water to a boil. Add the beets, cover, and steam until they are just tender, about 7 to 10 minutes. Set aside.

Step 2: In another saucepan, combine 2 cups of water and quinoa. Bring to a boil over high heat. Reduce the heat to medium-low, cover the pan, and simmer until the quinoa is tender and the liquid has been absorbed, approximately 15 minutes.

Step 3: While the quinoa cooks, whisk together olive oil, red wine vinegar, sugar, garlic, salt, and black pepper in a large bowl to create the dressing.

Step 4: Once the quinoa is cooked, remove it from the heat. Immediately add half of the prepared vinegar dressing to the quinoa, fluffing it with a fork. Reserve the remaining dressing for later use. Cover the quinoa and refrigerate for at least 1 hour to cool.

Step 5: Once the quinoa has cooled, stir in the goat cheese, arugula, green onions, beets, and the remaining dressing. Toss everything together gently before serving.

Nutrition Facts (per serving)

Calories	379
Total Fat	27g
Saturated Fat	7g
Cholesterol	19mg
Sodium	552mg
Total Carbohydrate	26g
Dietary Fiber	4g
Total Sugars	5g
Protein	10g
Vitamin C	5mg
Calcium	107mg
Iron	1mg
Potassium	251mg

Note: Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This vibrant and nutritious salad, combining quinoa, beets, and arugula, offers a delicious balance of flavors and textures, perfect for a light meal or as a side dish. It brings together earthy beets, peppery arugula, and nutty quinoa, all enhanced by a tangy vinaigrette and creamy goat cheese. Lets explore the history, regional variations, and unique aspects of this delightful dish.

History and Origins

The origins of quinoa, an ancient grain cultivated by the Incas in the Andean region of South America, date back thousands of years. Revered for its high protein content and versatility, quinoa has become a staple in modern health-conscious diets worldwide. Beets, another ancient food, have been cultivated since the Roman Empire and have long been known for their rich, earthy flavor and vibrant color. Arugula, native to the Mediterranean, has been used for centuries in European cuisine for its peppery bite. While the specific combination of quinoa, beets, and arugula in this salad doesnt have a single documented origin, the dish likely stems from the growing trend of mixing traditional, healthy ingredients in modern, fresh ways to create nutrient-packed meals.

Regional Variations

This salad is part of a larger movement in contemporary cooking that blends traditional ingredients from different parts of the world, creating fusion dishes that appeal to modern tastes. The combination of quinoa, beets, and arugula is particularly popular in Western countries, especially in health-focused restaurants and cafs. In Mediterranean regions, variations of this salad may include the addition of olives, feta cheese, or citrus fruits to complement the earthy sweetness of the beets. In South America, where quinoa is a native crop, the dish might be prepared with additional native ingredients like avocados or corn, giving it a distinctly regional twist.

How It Differs from Similar Dishes

While there are many quinoa salads that combine grains with vegetables, the unique combination of beets and arugula sets this dish apart from others. The sweetness of the beets contrasts beautifully with the spicy, peppery arugula, creating a dynamic flavor profile. The addition of quinoa makes the salad a complete protein, unlike many other grain-based salads that lack this nutritional benefit. Additionally, the use of goat cheese provides a creamy element, which is not always present in similar salads, where cheese might be omitted or substituted with a lighter option like feta.

Where It's Typically Served

This salad is versatile and can be served in a variety of settings. It's a great choice for a light lunch or dinner, especially when paired with grilled chicken, fish, or a vegetarian protein like chickpeas. Due to its vibrant colors and appealing flavors, its often featured at special events, including holiday dinners, picnics, and potlucks. The dish is particularly popular in health-conscious circles, making it a common offering at wellness retreats, vegan restaurants, and organic food markets. It can also be found in fine dining establishments that focus on seasonal, locally-sourced ingredients.

Interesting Facts

• Beets are packed with antioxidants, particularly betalains, which have been shown to reduce inflammation and support detoxification.
• Quinoa is considered a "supergrain" because it contains all nine essential amino acids, making it a complete protein source for vegetarians and vegans.
• Arugula, a cruciferous vegetable, is a rich source of vitamins A, C, and K, and has been linked to improved digestion and enhanced skin health.
• The combination of beets and quinoa has been lauded for its energy-boosting properties, making this salad an excellent choice for athletes or anyone in need of a nutritional pick-me-up.
• This salad is naturally gluten-free and can easily be adapted to suit vegan diets by omitting the goat cheese or using a dairy-free alternative.

Whether you're looking for a light, nutritious meal or a colorful addition to your next gathering, this quinoa, beet, and arugula salad is a flavorful choice that showcases the benefits of ancient grains and fresh vegetables in a modern, healthy dish.

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