Spring Lemon & Snap Pea Quinoa Salad

This spring quinoa salad is a bright, refreshing mix of whole grains and zesty produce, packed with fiber and plant compounds that support gut health and help reduce inflammation. Quinoa provides an excellent source of plant-based protein and fiber, while the snap peas, arugula, and red onion deliver antioxidants linked to improved immune function and reduced oxidative stress. Olive oil enhances absorption of fat-soluble phytonutrients, and the lemony vinaigrette adds flavor without excess sodium. Delicious on its own or topped with salmon, chickpeas, or a sprinkle of crumbled goat cheese, this salad is an easy, adaptable way to make healthy eating feel fresh and satisfying.

Spring Lemon & Snap Pea Quinoa Salad

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 6 servings
Serving Size: 1 cup

Ingredients

• 2 cups water

• 1 cup quinoa, dry

• 2 cups arugula or spring mix

• 1 cup fresh snap peas, trimmed and cut diagonally into thirds

• ⅓ cup red onion, sliced thinly into ~1-inch lengths

• ¼ cups fresh herbs, chopped

• ¼ cup white wine vinegar

• ¼ cup extra virgin olive oil

• 1 lemon, zested, then cut into 6 wedges

• 1 teaspoon maple syrup

• Optional: ½ cup crumbled goat cheese

Utensils

• Medium pot with lid

• Spatula

• Large plate

• Cutting board

• Chef's knife

• Medium bowl

• Whisk
• Measuring cups & spoons

Directions

1. Gently rinse your quinoa, then combine the 2 cups of water and quinoa in a medium saucepan over high heat and let it come to a boil.

2. Once boiling, immediately reduce the heat to a simmer, cover, and let cook for 15 minutes.

3. Once the quinoa is cooked, transfer it to a large plate and set in the refrigerator to cool for about 20 minutes - or longer, if preparing ahead of time.

4. Combine the sliced snap peas, red onion, and arugula with the cooled quinoa in a medium mixing bowl, then set aside.

5. In a small bowl, whisk together the white wine vinegar, olive oil, lemon zest, and maple syrup.

6. Gently toss the dressing with vegetables & quinoa mixture until evenly coated.

7. Serve with a wedge of lemon for a squeeze of fresh juice on top. Enjoy!

Notes

• Any fresh herbs will work well for this salad, such as mint, basil, dill, or Italian parsley.

• This salad is best when enjoyed fresh, but will keep in the refrigerator for up to 4 days.

• If preparing ahead of time, keep the dressing separate until ready to serve.

Nutrition Info (Per Serving)

285 calories – 14g fat – 2g sat fat – 34g carbohydrates –7g protein – 6g fiber – 145mg sodium

Nutrient Highlights

• Quinoa: A high-protein whole grain that is quick-cooking and packed full of fiber to help promote healthy gut microbes to support a strong immune system and reduce inflammation. Quinoa promotes satiety and has been linked to increased longevity.

• Arugula: This peppery green is rich in glucosinolates, compounds that convert to cancer‑fighting isothiocyanates, and provides vitamins A and C to bolster antioxidant defenses.

• Snap Peas: Provide fiber, vitamin C, and a range of phytonutrients that help reduce oxidative stress and support immune function. Their fiber content also supports gut health, which plays an important role in cancer risk and overall metabolic health.

• Red Onion: Contains an active compound called allicin, which has been shown to lower blood pressure and cholesterol levels, reducing the risk of heart disease. Red onion also contains antioxidants, notably anthocyanins and quercetin, that protect against cell damage and aging and support the detoxification processes in the liver.

• Fresh Herbs: Packed full of antioxidants that help reduce oxidative stress in the body, including lutein, beta-carotene, and zeaxanthin. These are known not only to reduce the risk of cancer but can also prevent age-related macular degeneration and support liver health.

• Olive Oil: Rich in monounsaturated fats and powerful antioxidants like polyphenols and vitamin E, extra virgin olive oil helps reduce inflammation and oxidative stress, two key factors linked to cancer development. Regular consumption has been associated with a lower risk of breast and colorectal cancers.

• Lemon: A great source of vitamin C, a powerful antioxidant that supports immune function, collagen production, and iron absorption. Their polyphenol content may also have anti-inflammatory effects and support metabolic and digestive health.

• Maple Syrup: Contains small amounts of polyphenols with antioxidant properties, offering a more nutrient-dense sweetener alternative compared to refined sugar.