This refreshing and wholesome Cucumber Quinoa Feta Bowl is a vibrant combination of fluffy quinoa, crunchy cucumber, tangy feta, and fresh herbs, all tossed in a zesty lemon-olive oil dressing.

FULL RECIPE

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely chopped
• 1/4 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint leaves, chopped
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 clove garlic, minced
• Salt and black pepper to taste
• Optional: 1/4 cup kalamata olives, sliced

Directions

1. In a medium saucepan, bring the quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes or until the quinoa is tender and water is absorbed. Let it cool.
2. In a large bowl, combine the cooled quinoa, cucumber, cherry tomatoes, red onion, feta, parsley, and mint.
3. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper.
4. Pour the dressing over the quinoa mixture and toss until well combined.
5. Serve chilled or at room temperature. Garnish with additional feta or herbs if desired.

Nutrition Facts

• Serving Size: 1 bowl (recipe makes approx. 4 servings)
• Calories: 285
• Total Fat: 13g
• Saturated Fat: 3.5g
• Cholesterol: 10mg
• Sodium: 210mg
• Total Carbohydrates: 33g
• Dietary Fiber: 5g
• Sugars: 3g
• Protein: 8g
• Vitamin A: 15% DV
• Vitamin C: 18% DV
• Calcium: 10% DV
• Iron: 15% DV

Nutritional Benefits of Quinoa

Quinoa is the foundation of this bowl and plays a crucial role in boosting its nutritional value. It’s a complete protein, containing all nine essential amino acids, which is rare for plant-based foods. It’s also rich in dietary fiber, iron, magnesium, and antioxidants. This makes quinoa an ideal base for those seeking a nutrient-dense, satisfying meal that supports digestive health and long-lasting energy.

Hydrating Power of Cucumber

Cucumbers add not just a refreshing crunch but also high water content, which helps with hydration. This is especially beneficial in warmer climates or for individuals aiming to increase water intake through food. Cucumbers also contain small amounts of potassium and vitamin K, contributing to cardiovascular and bone health. Their low calorie content makes them an excellent component in weight-conscious diets.

The Tangy Touch of Feta Cheese

Feta cheese introduces a creamy, tangy element to the bowl. Made from sheep’s milk or a blend of sheep and goat milk, feta offers more calcium and protein than many cow’s milk cheeses. While it is higher in sodium, its strong flavor means you don’t need a lot to enjoy its benefits. Feta also adds a savory richness that balances the freshness of the vegetables.

Heart-Healthy Fats from Olive Oil

Olive oil in the dressing is a source of monounsaturated fats, which are known to support heart health by lowering bad cholesterol levels. It also contains powerful antioxidants like oleocanthal and oleuropein, which help reduce inflammation. In Mediterranean diets, olive oil is a staple not only for its health benefits but also for its smooth, rich flavor that complements vegetables and grains.

Refreshing Burst from Herbs

Fresh parsley and mint do more than elevate the taste—they’re loaded with antioxidants, vitamins A and C, and anti-inflammatory compounds. These herbs assist with digestion and freshen breath naturally. Their aroma and flavor also contribute to the dish’s appeal, making it feel lighter and more aromatic with every bite.

Low-Glycemic and Diabetic-Friendly

The ingredients in this bowl have a low glycemic index, meaning they release sugar slowly into the bloodstream. This makes the dish suitable for those managing blood sugar levels or looking to maintain steady energy throughout the day. The fiber in quinoa and vegetables also helps to reduce blood sugar spikes after meals.

Perfect for Meal Prep and Leftovers

Cucumber Quinoa Feta Bowls are excellent for meal prep. They store well in the fridge for up to four days, and the flavors even improve after a day as the ingredients meld together. Unlike leafy salads that wilt, this bowl maintains texture and freshness, making it a practical choice for work lunches or busy weekdays.

Customizable and Versatile Dish

One of the standout features of this recipe is its adaptability. You can add grilled chicken for more protein, swap in vegan feta for a dairy-free option, or incorporate other vegetables like bell peppers or avocados. It’s also a great way to use up leftover roasted vegetables or legumes, turning this bowl into a creative culinary canvas.

Ideal for Weight Management

Thanks to its combination of protein, fiber, and healthy fats, this dish promotes satiety and helps control hunger. Quinoa and feta ensure it’s satisfying, while cucumbers and herbs keep it light. This makes it easier to stick to calorie goals without sacrificing flavor or satisfaction, making it a go-to meal for those looking to manage their weight effectively.

Supports Digestive Health

The fiber from quinoa, cucumbers, and onions supports gut health by promoting regular bowel movements and feeding beneficial gut bacteria. Mint and parsley can help soothe the digestive tract and reduce bloating. This synergy of ingredients makes the bowl not just tasty but also friendly to the digestive system.

Suitable for Vegetarian and Mediterranean Diets

The Cucumber Quinoa Feta Bowl aligns with several healthy eating patterns, particularly vegetarian and Mediterranean diets. It excludes meat but includes plant proteins, healthy fats, and fresh vegetables, all of which are emphasized in evidence-based dietary guidelines. It’s also naturally gluten-free, making it accessible for people with celiac disease or gluten sensitivity.

Quick and Easy to Prepare

This bowl can be made in under 30 minutes, making it ideal for home cooks with busy schedules. With minimal cooking involved—just the quinoa—most of the preparation is simply chopping and mixing. This ease of assembly encourages healthy eating habits by reducing the barrier of time and complexity in the kitchen.

Appealing Texture and Flavor Combination

The variety of textures—from fluffy quinoa to crisp cucumbers and creamy feta—makes each bite interesting. The flavor profile is also well-balanced: lemon adds acidity, olive oil offers richness, feta brings saltiness, and fresh herbs elevate the overall freshness. These layered textures and tastes ensure you’ll enjoy the dish from first bite to last.

Environmentally Friendly Meal Choice

By centering the dish around plant-based ingredients and using quinoa, herbs, and local produce, this recipe is a lower-impact option compared to meat-heavy meals. Choosing dishes like this contributes to sustainability by reducing the carbon footprint associated with animal farming, especially when sourced locally and seasonally.

Conclusion

The Cucumber Quinoa Feta Bowl isn’t just another salad—it’s a nutrient-rich, flavor-packed meal that checks the boxes for health, convenience, and taste. Whether you’re looking for a vegetarian lunch, a light dinner, or a meal-prep staple, this dish delivers. Its balance of macronutrients, diverse textures, and refreshing ingredients makes it a consistent favorite for health-conscious eaters and flavor lovers alike.