Watermelon Quinoa Salad
Watermelon Quinoa Salad
Light, refreshing, and packed with nutrients, this Watermelon Quinoa Salad is the perfect balance of sweet, peppery, and tangy flavors. Fluffy quinoa, peppery arugula, creamy avocado, and juicy watermelon come together with a bright balsamic-thyme dressing for a vibrant and satisfying dish. Perfect for a light lunch, a side at summer gatherings, or a meal-prep option!
Watermelon Quinoa Salad Ingredients (serves 2-4)
1 cup cooked quinoa, cooled
2 cups fresh arugula
1 1/2 cups watermelon, cubed
1 avocado, diced
1/4 cup pumpkin seeds for crunch
2 tbsp fresh basil, chopped (optional)
Balsamic-Thyme Dressing
2 tbsp balsamic vinegar
1 tbsp fresh lemon juice
2 tsp Dijon mustard
1 tsp agave syrup
6 tbsp avocado oil
1/2 tsp fresh thyme leaves, finely chopped
Salt & freshly ground black pepper, to taste
Watermelon Quinoa Salad Instructions
In a small bowl, whisk together balsamic vinegar, lemon juice, Dijon mustard, agave, avocado oil, fresh thyme, salt, and black pepper. Set aside.
In a large mixing bowl, combine cooked quinoa, arugula, watermelon, avocado, and pumpkin seeds
Drizzle the dressing over the salad and gently toss to coat.
Garnish with fresh basil (if using) and serve immediately.
Enjoy the Watermelon Quinoa Salad as a nourishing, flavor-packed dish that’s both refreshing and satisfying! 🌿🍉
Health and Nutrition Benefits of Watermelon Quinoa Salad
The Watermelon Quinoa Salad is a powerhouse of nutrients, offering a perfect blend of protein, fiber, healthy fats, and essential vitamins and minerals. This salad is not just refreshing and delicious—it supports heart health, digestion, hydration, and overall well-being. Let’s break down the key health benefits of each ingredient.
1. Quinoa: A Complete Protein and Fiber Source
Quinoa is a gluten-free pseudo-grain rich in complete protein, meaning it contains all nine essential amino acids. A one-cup serving of cooked quinoa provides about 8 grams of protein and 5 grams of fiber, making it an excellent option for muscle repair, digestion, and blood sugar control. Quinoa also contains magnesium, which supports nerve and muscle function, and iron, essential for oxygen transport in the blood.
2. Arugula: A Nutrient-Dense Leafy Green
Arugula is a cruciferous vegetable known for its peppery flavor and high nutrient content. It’s loaded with vitamin K, which is vital for bone health, and folate, essential for cell function and DNA production. Arugula also contains glucosinolates, compounds that may help detoxify the body and reduce inflammation.
3. Watermelon: Hydration and Antioxidants
Watermelon is a low-calorie, hydrating fruit composed of about 92% water, making it excellent for replenishing fluids, especially in warm weather. It’s rich in vitamin C, which boosts the immune system and promotes collagen production for healthy skin. Watermelon also contains lycopene, a powerful antioxidant that supports heart health and may help reduce the risk of certain chronic diseases.
4. Avocado: Heart-Healthy Fats and Fiber
Avocado is a nutrient-dense fruit packed with monounsaturated fats, which support heart health by helping lower bad cholesterol (LDL) and increasing good cholesterol (HDL). It’s also a great source of fiber, aiding digestion and promoting gut health. Avocados contain potassium, which helps regulate blood pressure and reduces the risk of heart disease.
5. Pumpkin Seeds: Magnesium and Omega-3s
Pumpkin seeds, also known as pepitas, provide a crunchy texture and a dose of essential nutrients. They are rich in magnesium, which supports muscle and nerve function, and zinc, which boosts immune health. Additionally, pumpkin seeds contain omega-3 fatty acids, which have anti-inflammatory properties and support brain function.
6. Balsamic-Thyme Dressing: Antioxidant and Anti-Inflammatory Benefits
The dressing in this salad is packed with ingredients that promote overall wellness:
Balsamic vinegar is rich in polyphenols, which act as antioxidants and may help lower blood sugar levels.
Lemon juice provides vitamin C and enhances iron absorption from plant-based sources like quinoa.
Dijon mustard contains selenium, which supports thyroid function and immunity.
Avocado oil is loaded with heart-healthy monounsaturated fats and vitamin E.
Fresh thyme has antibacterial properties and supports respiratory health.
Final Thoughts
The Watermelon Quinoa Salad is a vibrant and nutrient-packed dish that provides a perfect balance of protein, fiber, healthy fats, and antioxidants. It’s an excellent meal choice for those looking to support heart health, digestion, hydration, and overall wellness. Whether enjoyed as a refreshing summer meal or a nutrient-dense side, this salad delivers both flavor and health benefits in every bite!
