Quinoa, feta and cucumber salad
A fresh Greek-style quinoa salad: cucumber, feta and mint bring lightness and flavour — a balanced dish that travels well.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle120 g quinoa
- check_circle1 cucumber
- check_circle150 g cherry tomatoes
- check_circle80 g feta
- check_circle1/2 red onion
- check_circle14 g olive oil
- check_circle1 lemon
- check_circleMint, salt, pepper
Method
- 1Cook the quinoa for 12 to 15 minutes, then let it cool.
- 2Dice the cucumber and tomatoes, and slice the onion.
- 3Combine the quinoa, vegetables and crumbled feta.
- 4Season with oil, lemon, mint, salt and pepper.
The fresh, complete quinoa salad
This Mediterranean salad brings together quinoa, cucumber, tomatoes and feta: 17 g of protein, 54 g of carbs and 8 g of fibre for 447 kcal. Quinoa, a complete plant protein, forms the base; the feta and vegetables add flavour and freshness. Perfect as a cold summer dish, a side or a packed lunch, it is nourishing without being heavy.
Boosting the protein
17 g of protein is fine for a light vegetarian dish, but modest for a lifter. Add grilled chicken, tuna, chickpeas or a hard-boiled egg to make it a more protein-rich meal. The feta and oil carry the fat: portion them to your goal. The quinoa already covers the carbs and part of the protein.
Getting quinoa right in a salad
Rinse the quinoa well before cooking to remove the saponin (its natural bitterness), cook it 12-15 minutes then fluff it with a fork and let it cool. Cold, well-fluffed quinoa doesn't clump and absorbs the dressing. Mint, lemon and a little olive oil bring freshness. The salad is better after resting.
The ally of meal prep and summer meals
Unlike green salads that wilt, a quinoa salad improves with time: the grain absorbs the dressing and the flavours meld. It is one of the best options for an office lunch or a meal prepped the day before — it keeps for two days chilled without losing quality, unlike a classic salad that releases water.
Served cold, it is also perfect in summer and for shared meals: barbecues, picnics, buffets. Prepare a big batch of quinoa as a base, keep it plain in the fridge, and assemble different salads through the week by varying vegetables, cheese and herbs. A cold, protein-rich, filling starch, far more interesting than a plain pasta salad.
What to pair it with
To vary fresh grain and legume salads, these recipes extend the idea.
Key takeaways
- 17 g protein and 8 g fibre: a fresh, complete quinoa salad.
- Add chicken, tuna or chickpeas for a more protein-rich meal.
- Rinse the quinoa to remove bitterness; fluff it cold.
- Feta and oil carry the fat: portion to your goal.
Frequently asked questions
Why rinse quinoa before cooking?
Quinoa is coated in saponin, a natural substance with a bitter, soapy taste. A good rinse under clear water removes it and gives quinoa a neutral, pleasant taste. Some quinoa is sold pre-rinsed, but an extra rinse does no harm.
Is quinoa better than rice?
Quinoa provides more protein and fibre than white rice, and it is a complete protein. Rice is still a good, often cheaper carb source. Neither is 'better': vary them by dish and taste.
Can you make this salad the day before?
Yes, it is even better after resting, giving the quinoa time to soak up the dressing. Keep it chilled and eat within 2 days. Add the feta and fresh herbs at serving time if you like.
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