Cucumber Quinoa Salad

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Why You’ll Love This Salad

This cucumber salad is a refreshing, protein-packed bowl of sunshine. Here’s what makes it special:

• Versatile – Serve solo, inside lettuce wraps, or alongside grilled veggies.

• Bright & Balanced – The combo of citrus, herbs, and light spice wakes up your palate.

• Nutrient-Rich – Fresh parsley, mint, and quinoa pack in antioxidants, fiber, and plant-based protein.

• Easy – One bowl. No cooking (if quinoa is prepped). Done.

The Story Behind The Recipe

This recipe came about during my alkaline days, when I was craving a fresh, hydrating salad like the tabbouleh I used to love at my favorite Lebanese restaurant. After a long walk on a hot day, I pulled together some leftover quinoa, fresh herbs from the market, and juicy grape tomatoes. A squeeze of lime and a few pinches of spice brought it all to life. It’s cool, quick, and bursting with flavor. Now it’s one of my go-to dishes for potlucks, light lunches, or make-ahead meals.

Health Benefits

This salad is light but loaded with nutrients that support your body naturally:

  • Cucumber – Hydrating and cooling, helps flush toxins
  • Quinoa – Complete plant-based protein, supports muscle repair
  • Parsley & Mint – Rich in chlorophyll and antioxidants, support digestion and detox
  • Lime Juice – Boosts vitamin C, supports immune health
  • Olive Oil – Provides healthy fats and aids in nutrient absorption
Cucumber Quinoa Salad
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Cucumber Quinoa Salad

Recipe by Matthew Pure BradleyCourse: Lunch, DinnerCuisine: Mediterranean, North AfrikanDifficulty: Easy
Servings

2

servings
Prep time

15

minutes
Cooking timeminutes
Calories

180

kcal

A bright, herb-packed salad that’s fresh, filling, and quick.

Ingredients

  • 1 cup cucumber, peeled, diced, seeds removed

  • ⅓ cup cooked quinoa

  • ½ cup curly parsley, chopped

  • 8 oz grape tomatoes, chopped

  • 3 scallions, sliced

  • 2 tbsp lime juice (fresh-squeezed)

  • 2 tsp olive oil

  • ½ tsp ground coriander

  • ½ tsp sea salt

  • 1 tbsp fresh dill (or ¼ tsp dried dill)

  • 1 tbsp fresh mint, chopped

  • ¼ tsp ground cumin

Directions

  • Prep the Ingredients: Wash and chop all fresh produce. Remove seeds from the cucumber, chop the tomatoes, scallions, parsley, mint, and dill. Set aside.
  • Mix the Salad: In a medium-sized bowl, add the cucumber, quinoa, parsley, tomatoes, scallions, lime juice, olive oil, coriander, sea salt, dill, mint, and cumin.
  • Toss and Combine: Gently mix everything together until all ingredients are evenly coated and well distributed.
  • Let the Flavors Marinate: Let the salad rest for 30 minutes at room temperature to allow the herbs, spices, and lime to fully infuse.
  • Serve and Enjoy: Serve chilled or at room temperature. Portion into bowls (about 215g per serving).

Notes

  • Ingredient Notes & Swaps
    • Cucumber: English or Persian cucumbers work great too—no need to peel.
    • Quinoa: Cooked and cooled; can be swapped for millet, couscous, or wild rice.
    • Herbs: Use fresh herbs if possible for maximum flavor. Don’t skip the mint—it adds a subtle cooling finish.
  • Serving Suggestions
    • Serve with warm pita or flatbread
    • Add a dollop of hummus or avocado mash
    • Top with roasted chickpeas or grilled mushrooms for a heartier dish
    • Scoop into lettuce cups or stuff into wraps for a portable lunch
  • Storage Tips
    • Fridge: Store in an airtight container for up to 3 days
    • Meal Prep: Best eaten within 24 hours for optimal herb freshness
  • Reader FAQs
    Can I make this cucumber salad ahead of time?
    Yes! It actually tastes better after sitting for a few hours. Letting it rest allows the herbs and spices to fully blend. Store it in the fridge for up to 2 days in an airtight container.
    I don’t have fresh herbs. Can I use dried instead?
    Yes. Fresh herbs are preferred for brightness, but dried herbs can work in a pinch. Use about 1/3 of the fresh amount (e.g., 1 tsp fresh = ⅓ tsp dried).
    Is quinoa necessary for the salad?
    Not at all. It adds texture and plant-based protein, but feel free to omit it or swap in millet, couscous, chickpeas or lentils.
    Can I serve this salad warm?
    It’s best served chilled or at room temperature, but if you prefer a warm dish, you can gently heat it. Just be careful not to wilt the herbs too much.

Nutrition Facts

2 servings per container

Serving Size215g

  • Amount Per ServingCalories180
  • % Daily Value *
  • Total Fat 6g 10%
    • Sodium 500mg 21%
    • Total Carbohydrate 24g 8%
      • Dietary Fiber 5g 20%
      • Sugars 5g
    • Protein 6g 12%

      * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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