Quinoa Squash Salad with Arugula

Ingredients

Estimated total cost: €7.50 · €1.88/serving

• 2 cups low-sodium vegetable brothEst. price €0.40–€0.80
• 1 cup uncooked quinoaEst. price €1.80–€3.50
• Cooking sprayEst. price €0.10–€0.25
• 1 small yellow summer squash, halved lengthwise, then sliced crosswise into 1/4-inch piecesEst. price €0.60–€1.20
• 1 small zucchini, halved lengthwise, then sliced crosswise into 1/4-inch piecesEst. price €0.60–€1.20
• 1/2 cup chopped onionEst. price €0.20–€0.40
• 1 cup grape tomatoes, halvedEst. price €1.50–€3.00
• 2 cups lightly packed arugulaEst. price €1.20–€2.50
• 3 tablespoons light tub cream cheeseEst. price €0.25–€0.45
• 1 tablespoon lemon juiceEst. price €0.10–€0.20

Steps

1. 1

   Combine the quinoa and broth in a medium saucepan. Bring the mixture to a boil over medium-high heat, stirring occasionally. Once boiling, lower the heat and cover the saucepan. Allow the quinoa to simmer for 10 to 15 minutes until it absorbs all the liquid.

2. 2

   Begin by spraying a generous amount of cooking spray onto a large skillet. Heat the skillet over medium-high heat and add the yellow summer squash, zucchini, and onion. Sauté the vegetables for approximately 5 minutes, stirring occasionally until they have softened to perfection.

3. 3

   Incorporate the tomatoes into the squash mixture and cook for 1 to 2 minutes, stirring occasionally.

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• Cultural note

  Quinoa is a staple grain in South American cuisine, particularly in countries like Peru and Bolivia. The use of arugula, Parmesan cheese, and lemon juice adds a Mediterranean influence to this dish, creating a fusion of flavors from different culinary traditions.

• Seasonal note

  This Quinoa Squash Salad with Arugula is best enjoyed in the summer and early fall when yellow squash, zucchini, and tomatoes are in season, providing the freshest and most flavorful ingredients.

• Health note

  This salad is a nutritious option, high in protein, fiber, and vitamins A and C from the vegetables and lemon juice. The dish is low in cholesterol and saturated fat, making it a heart-healthy choice. The quinoa offers a good source of plant-based protein and the arugula adds antioxidants.