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
0/8Method
- 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.
In this recipeexpand_more
Key takeaways
- check_circle17 g protein and 8 g fibre: a fresh, complete quinoa salad.
- check_circleAdd chicken, tuna or chickpeas for a more protein-rich meal.
- check_circleRinse the quinoa to remove bitterness; fluff it cold.
- check_circleFeta and oil carry the fat: portion to your goal.
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.
Variations and substitutions
The quinoa, cucumber, tomato and feta base adapts effortlessly. For a more plant-based version, replace the feta with cubes of firm tofu marinated in lemon and oregano, or with a few olives and capers to keep the salty side. The quinoa itself can be swapped for bulgur, spelt, wholewheat couscous or buckwheat: cooking times change, but the logic stays the same, a cooked starch, cooled and then fluffed. For a gluten-free salad, stick to quinoa, buckwheat or rice and check the labels of your products.
As for herbs and seasoning, mint is only a starting point. Flat-leaf parsley, dill, coriander or basil completely change the salad's profile. A pinch of dried oregano and a few black olives strengthen the Greek accent; sumac, cumin or za'atar point towards the Middle East. Finely grated lemon zest gives plenty of aroma without adding liquid, and a very finely chopped garlic clove lifts everything if you like bold flavours.
Vegetables follow the season: raw red pepper, radishes, grated raw courgette, sliced fennel or sweetcorn in summer; grated carrots, thinly sliced red cabbage and pomegranate in winter. A few pumpkin or sunflower seeds add crunch, fibre and minerals. Keep in mind that every addition changes the displayed macros (447 kcal per portion): a handful of nuts easily adds around a hundred kcal, and 100 g of drained chickpeas roughly 120 to 160 kcal with a few extra grams of protein.
Mistakes to avoid
The first mistake is the cooking: overcooked or waterlogged quinoa turns mushy and no longer separates. Count roughly two volumes of water for one volume of quinoa, cover, then let it rest five minutes off the heat before fluffing with a fork. Another common trap is salting and dressing the cucumber too early, as it releases its water and dilutes the dressing. Deseed it if you prepare ahead and dress at the last moment, or keep it separate in the lunchbox.
One last useful habit: always taste the salad at serving temperature. Cold dulls flavours, and a salad that seemed well seasoned when warm can taste bland straight from the fridge. A squeeze of lemon and a pinch of salt added just before eating fix the problem. Finally, watch the feta, which is already salty: taste before adding more salt, especially if you monitor your sodium intake.
What to pair it with
To vary fresh grain and legume salads, these recipes extend the idea.
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.
How much dry quinoa do you need per person?
Here, 120 g of dry quinoa for 2 portions, i.e. 60 g per person, which gives roughly 150 to 180 g cooked. It is a suitable amount for a complete salad. When bulking, you can go up to 80 to 90 g dry; when cutting, come down to 40 or 50 g and compensate with more vegetables.
Can you freeze this salad?
No, not once assembled: the cucumber, tomatoes and feta lose their texture when thawed. Plain cooked quinoa, however, freezes very well in portions, for up to about three months. Thaw it in the fridge, fluff it, then assemble the salad with fresh vegetables.
How do you adapt the salad for a cut or a bulk?
When cutting, reduce the quinoa to 40-50 g per portion, limit the feta and oil, double the vegetables and add a lean protein source (chicken breast, tuna in water, hard-boiled eggs). When bulking, increase the quinoa, add a protein and a spoonful of olive oil or a handful of nuts to make the calories denser.
How do you stop the cucumber releasing water?
Deseed it by scooping out the watery centre with a small spoon, cut it into even dice and add it last. For a lunchbox prepared the day before, put the cucumber in a separate compartment or lay it on top without mixing, then stir when you eat.
Is quinoa a protein or a starch?
Both at once: it is a starch, rich in carbohydrates, but its protein content is higher than that of rice or pasta and its amino acid profile is complete. It does not replace a real protein source in a lifter's meal, hence the value of adding chicken, tuna, egg or legumes.
Can you replace the feta with another cheese?
Yes: diced mozzarella, fresh goat cheese, ricotta or grilled halloumi all work well. The taste changes, and so do the macros: mozzarella and ricotta are less salty, goat cheese tangier. To lighten it, drained quark or firm tofu also does the job.
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Nutrition values are estimates calculated from the listed ingredients and quantities: they vary by brand and cooking. For information only, not a substitute for the advice of a doctor or dietitian (allergies and special diets: seek advice).