Easy Quinoa Arugula Salad With Walnuts

Our favorite Quinoa Arugula Salad With Walnuts is not only tasty but also packed with nutrients. This kidney friendly and diabetes friendly salad is a great addition to your diet to keep your blod sugar level as well as your kidneys happy.

Quinoa arugula salad with walnuts-1
Quinoa arugula salad with walnuts

This salad is a perfect combination of fluffy quinoa, peppery arugula, and a variety of fresh vegetables that will leave you feeling satisfied and energized. Whether you’re looking for a quick and easy lunch or a side dish to accompany your dinner, this Quinoa Arugula Salad is the perfect choice. So, let’s get started and whip up this tasty salad together!

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Is quinoa good for diabetics

Quinoa is a good choice for diabetics because it has a low glycemic index (GI) and is high in complex carbohydrates, fiber, and protein. The glycemic index determines how quickly a food raises blood sugar levels. Low GI foods are absorbed more slowly, resulting in a slower and lower rise in blood sugar levels.

Quinoa is a high-fiber whole grain that can help regulate blood sugar levels and prevent blood sugar spikes after meals. It’s also high in protein, which can help diabetics manage their blood sugar levels and lower their risk of complications.

Diabetics should, however, watch their portion sizes and choose quinoa dishes that are low in added sugars and unhealthy fats. 

Quinoa glycemic load and glycemic index

Quinoa has a low glycemic load and glycemic index. The glycemic load takes into account both the quality and quantity of carbohydrates in a food, while the glycemic index is a measure of how quickly a carbohydrate-containing food raises blood sugar levels.

The glycemic load of quinoa is also relatively low, at around 13 per 100-gram serving. This is because quinoa contains mostly complex carbohydrates, which take longer to digest and have a lower impact on blood sugar levels compared to simple carbohydrates found in foods like white bread and candy.

The glycemic index of quinoa is around 53, which is relatively low compared to other grains like white rice and white bread. This implies that quinoa causes a slower and lower rise in blood sugar levels because the body absorbs it more slowly.

Arugula Benefits

Arugula is a leafy green vegetable that is also called rocket or rucola. It is full of nutrients and can help your body in many ways. Here are some of the ways arugula could be good for your health:

  • Rich in vitamins and minerals: Arugula is an excellent source of vitamins A, C, and K, as well as folate, calcium, and potassium. These nutrients are important for keeping bones, skin, and immune systems in good shape.

  • May improve digestion: Arugula is high in fiber, which can promote healthy digestion and prevent constipation. It also has chemicals in it called glucosinolates that can help reduce inflammation in the gut.

  • May help prevent cancer: Arugula contains antioxidants like beta-carotene and vitamin C that can help shield cells from harm by free radicals, which may help prevent cancer. Eating arugula on a regular basis may help lower the risk of breast and prostate cancer.

  • May improve bone health: Arugula is a good source of calcium, which is important for keeping bones strong. This may be good for bone health. It also has vitamin K, which is good for your bones and may help lower your risk of osteoporosis.

In general, adding arugula to your diet is a tasty and healthy way to improve your health.

Can I eat quinoa with kidney disease?

Yes, you can eat quinoa if you have kidney disease, but it’s important to keep in mind that quinoa is high in potassium, which can be problematic if you have kidney disease and are on a low-potassium diet.

Here are some tips for eating quinoa if you have kidney disease:

  • Choose smaller portion sizes. A serving size of cooked quinoa is 1/2 cup, so try to stick to this portion size or less. Half a cup of cooked quinoa contains only 159 mg of potassium.

  • Rinse quinoa well before cooking it to reduce its potassium content.

  • Mix quinoa with other lower-potassium foods, such as arugula, to balance the potassium content of your meal.

  • Consider soaking quinoa overnight to further reduce its potassium content.

What leafy greens are good for kidney disease?

When it comes to kidney disease, leafy greens can be a healthy addition to your diet. However, it’s important to choose leafy greens that are low in potassium and phosphorus, which can be problematic for people with kidney disease. Here are some leafy greens that are generally considered kidney-friendly:

  • Arugula: Arugula is low in potassium and phosphorus and is also a good source of vitamins A, C, and K, as well as calcium and iron.

  • Romaine lettuce: Romaine lettuce is low in potassium and phosphorus and is also a good source of fiber, vitamin C, and vitamin K.

  • Iceberg lettuce: Iceberg lettuce is also low in potassium and phosphorus, although it has fewer nutrients than other leafy greens.

  • Endive: Endive is low in potassium and phosphorus and is also a good source of fiber and vitamin A.

A diabetes friendly and a kidney friendly salad

Quinoa arugula salad fits the bill for being both diabetes-friendly and kidney-friendly. It has 20 grams of carbs and 4 grams of fiber in each serving. Since this salad has few carbs per serving and a lot of fiber, it won’t make your blood sugar go up. 

Also, each serving of this salad has low protein (5 grams), low sodium (171 mg), moderate potassium (412 mg) and phosphorus (151 mg), making it a good choice for your kidneys. Keep in mind that since all of the phosphorus in this salad comes from plants, your body will only absorb 10–30% of the total phosphorus.

Ingredients

  • Quinoa: You can make use of any variety of quinoa that you like or that you already have. In this recipe, you can use any variety of quinoa you like: white, red, black, or even tri-color!
  • Vegetables: Arugula, onion, cherry tomatoes, olives, cucumber, and avocado.
Quinoa arugula salad with walnuts- ingredients 1
Ingredients – cherry tomatoes, avocado, quinoa, cucumber, and arugula
  • Toppings: Walnuts
  • Seasoning: olive oil, garlic, balsamic vinegar, salt, and dijon mustard.
Quinoa arugula salad with walnuts- seasoning ingredients
Ingredients for salad – oil, garlic, olives, vinegar, walnuts, salt, onions, and dijon mustard

How to make quinoa arugula salad with walnuts

  • Cook quinoa according to the package instructions. Set aside to cool.
  • Place all the vegetables and quinoa in a large salad bowl. Top with walnuts.
  • Make the dressing by whisking together olive oil, garlic, balsamic vinegar, salt, and dijon mustard.
  • Pour the dressing over the vegetables and mix well. Serve!
Quinoa arugula salad with walnuts-4
Add vegetables, quinoa, and walnuts to the bowl. Por seasoning and mix well.
Quinoa arugula salad with walnuts- on a plate
Quinoa arugula salad with walnuts on a plate
Quinoa arugula salad with walnuts-recipe card

Easy Quinoa Arugula Salad With Walnuts

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
Quinoa Arugula Salad With Walnuts is not only tasty but also packed with nutrients. This kidney friendly and diabetes friendly salad is made from arugula, quinoa, cherry tomatoes, walnuts, onions, olives, and avocados.
5 from 3 votes
Prep Time 10 minutes
Cook Time 5 minutes
Course Main Course, Salad, Side Dish
Cuisine American
Servings 6
Calories 203 kcal

Ingredients
  

  • 5 oz arugula prewashed and dried
  • 3/4 cup quinoa uncooked
  • 1/2 medium avocado core and skin removed, cut into chunks
  • 5 kalamata olives pit removed and minced
  • 3 tbsp red onion finely chopped
  • 1 cup cherry tomatoes halved
  • 1/4 cup walnuts
  • 1/2 large cucumber sliced
  • 2 tbsp olive oil
  • 1 clove garlic peeled and minced
  • 1 tsp dijon mustard
  • 1.5 tbsp balsamic vinegar
  • 1/4 tsp salt more if needed

Instructions
 

  • Cook quinoa according to the package instructions. Set aside to cool.
  • Place all the vegetables and quinoa in a large salad bowl. Top with walnuts.
  • Make the dressing by whisking together olive oil, garlic, balsamic vinegar, salt, and dijon mustard.
  • Pour the dressing over the vegetables and mix well. Serve!

Nutrition

Calories: 203kcalCarbohydrates: 20gProtein: 5gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gSodium: 171mgPotassium: 412mgFiber: 4gSugar: 3gPhosphorus: 151mg
Keyword Diabetes Friendly, Kidney Friendly, Quinoa arugula salad
Tried this recipe?Let us know how it was!

is quinoa good for kidney disease?

Quinoa can be a good food option for people with kidney disease, but it’s important to keep in mind a few things.

Firstly, quinoa is a good source of plant-based protein, which can be beneficial for people with kidney disease. However, if you have advanced stages of kidney disease and are on a low-protein diet, you may need to limit your intake of quinoa or other high-protein foods.

Secondly, quinoa is high in potassium, which can be problematic for people with kidney disease, especially if their kidneys are not functioning properly. High levels of potassium can build up in the blood and cause serious health problems. However, the potassium content of quinoa can be reduced by soaking it overnight or rinsing it thoroughly before cooking.

Lastly, people with kidney disease may also need to limit their intake of phosphorus, which is found in many plant-based foods including quinoa. However, quinoa is lower in phosphorus compared to other grains like wheat, corn, and rice.

Archana Singh, PhD

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