Quinoa Cucumber Tomato Salad
Summer is the perfect time to enjoy light, fresh meals that are full of flavor without feeling heavy. This quinoa cucumber tomato salad hits all the right notes—crisp, refreshing, and satisfying.
Equipment
- Medium saucepan
- Large mixing bowl
- Cutting board
- Chef’s knife
- Small bowl or jar
- Measuring cups and spoons
Ingredients
For the Salad:
- 1 cup quinoa rinsed
- 2 cups water
- 1 large cucumber diced
- 2 cups cherry tomatoes halved
- 1/4 cup red onion finely chopped
- 1/4 cup fresh parsley chopped
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove minced
- Salt and pepper to taste
Instructions
Cook the Quinoa
- Rinse 1 cup of quinoa under cold water in a fine-mesh sieve to remove any bitterness.
- In a medium saucepan, combine the rinsed quinoa with 2 cups of water and a pinch of salt.
- Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed.
- Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before adding to the salad.
- Pro Tip: Fluffing gently prevents the quinoa from turning mushy and keeps it light and airy for your salad bowls.
Prep the Vegetables
- Dice 1 large cucumber into small, bite-sized pieces.
- Halve 2 cups of cherry tomatoes and finely chop 1/4 cup red onion.
- Chop 1/4 cup fresh parsley for a pop of flavor and color.
- Pro Tip: Keep the cucumber seeds if you like extra crunch, or scoop them out for a lighter texture.
Make the Dressing
- In a small bowl or mason jar, combine 3 tablespoons olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, and 1 minced garlic clove.
- Whisk or shake until fully combined and slightly thickened.
- Season with salt and pepper to taste.
- Pro Tip: Shake the dressing in a jar—it emulsifies beautifully and is less messy than whisking in a bowl.
Assemble the Salad
- In a large mixing bowl, add the cooked quinoa, cucumbers, tomatoes, red onion, and parsley.
- Pour the dressing over the salad.
- Toss gently until everything is evenly coated.
- Pro Tip: Toss gently from the bottom up to avoid mashing the tomatoes and keep the quinoa fluffy.
Chill or Serve Immediately
- The salad can be served immediately, or chilled in the fridge for 30 minutes to let the flavors meld.
- Taste before serving and adjust salt or lemon juice if needed.
Notes
Nutritional Value (per serving, approximate)
- Calories: 220–250 kcal
- Protein: 6–7 g
- Carbohydrates: 35 g
- Fiber: 5 g
- Fat: 8–10 g
- Saturated Fat: 1 g
- Sugar: 4 g
- Sodium: 150 mg