ZESTY QUINOA & CUCUMBER SALAD
This zesty quinoa & cucumber salad is a light yet satisfying dish that bursts with fresh, vibrant flavours. Nutritious quinoa provides a hearty base, while crisp cucumber and juicy cherry tomatoes add a refreshing crunch. Fresh parsley enhances the dish with an aromatic touch and a drizzle of lemon vinaigrette brings everything together with a tangy, zesty finish. This salad is naturally gluten-free, packed with plant-based protein, and rich in fibre, making it a perfect choice for a nourishing meal or side dish. Ideal for warm-weather lunches, meal prepping or as an accompaniment to grilled proteins, this recipe is both easy to make and incredibly flavourful. Whether you enjoy it on its own or pair it with a main course, this salad is a refreshing and nutritious option for any occasion.
RECIPE CATEGORY
Side, Lunch, Appetiser
SERVING SIZE
1 serving
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook, Prepared in Advance
OCCASION/HOLIDAY
Summer, Picnic, BBQ, Brunch, Family Gathering, Light Dinner, Meal Prep
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Vegan, Vegetarian, Quick & Easy, High Fibre, Gluten-Free, Low Fat
DISH TYPE
Salad
INGREDIENTS
The following are the ingredients we need to prepare this quinoa and cucumber salad.
- 40g cooked quinoa
- 20g cucumber, diced
- 10g cherry tomatoes, halved
- 5g fresh parsley, chopped
- 1 tsp lemon vinaigrette
FULL NUTRITIONAL INFORMATION
- Calories: 140 kcal
- Carbohydrates: 22g
- Protein: 4g
- Fats: 4g
- Saturated Fat:5g
- Fibre: 3g
- Sugar: 2g
- Sodium: 75mg
PREPARATION
- Prepare The Quinoa: If it has not already been cooked, rinse the quinoa in cold water, then cook it according to package instructions. Allow it to cool completely before assembling the salad.
- Chop The Vegetables: Dice the cucumber into small, even pieces for a consistent crunch. Halve the cherry tomatoes to release their natural sweetness. Finely chop the fresh parsley to distribute its herbaceous flavour evenly.
- Assemble The Salad: In a mixing bowl, combine the cooked quinoa, cucumber, cherry tomatoes and parsley. Toss gently to distribute the ingredients evenly.
- Add The Dressing: Drizzle the lemon vinaigrette over the salad, ensuring all ingredients are lightly coated for a balanced taste.
- Mix And Serve: Stir the salad gently to blend the flavours. Serve immediately or let it sit for a few minutes to allow the dressing to infuse into the quinoa.
PREP TIME
5 minutes
COOKING TIME
None (if quinoa is pre-cooked)
TIPS
Here are some helpful tips for you when making this quinoa and cucumber salad.
- Fluff The Quinoa: After cooking, let the quinoa cool and fluff it with a fork to prevent clumping.
- Choose Fresh Produce: Crisp cucumber and ripe cherry tomatoes enhance the salad’s texture and taste.
- Adjust The Dressing: Add more lemon juice for extra tang or a touch of olive oil for added richness.
- Let It Marinate: Allowing the salad to sit for 10–15 minutes before serving deepens the flavour.
- Pairing Suggestion: Serve with grilled chicken, fish or a side of hummus and pita for a complete meal.
VARIATIONS
- Extra Protein: Add chickpeas, feta cheese or grilled tofu for a more filling meal.
- Nutty Crunch: Toss in toasted almonds, walnuts or pumpkin seeds for added texture.
- Spicy Kick: Sprinkle with red pepper flakes or drizzle with sriracha for a hint of heat.
- Citrus Twist: Swap lemon juice with lime juice for a slightly different zesty profile.
- Mediterranean Upgrade: Include kalamata olives and a touch of oregano for a Greek-inspired flavour.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days. The flavours continue to develop over time.
- Dressing Storage: Keep the lemon vinaigrette in a separate jar in the fridge for up to a week. Shake before using.
- Meal Prep Friendly: Pre-cook the quinoa and store all ingredients separately. Assemble before serving to keep everything fresh.
- Avoid Freezing: Freezing is not recommended, as fresh vegetables lose their texture when thawed.