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A refreshing and healthy salad combining fluffy quinoa, crisp cucumbers, and fresh herbs. Perfect as a light lunch or a side dish, this salad is packed with nutrients, easy to prepare, and offers a bright, tangy flavor thanks to a lemony dressing. It’s ideal for warm days or as a wholesome addition to any meal.

FULL RECIPE

Ingredients

1 cup quinoa, rinsed
2 cups water or vegetable broth
1 large cucumber, diced
1/4 cup fresh parsley, chopped
1/4 cup fresh dill, chopped
2 tablespoons fresh mint, chopped
3 green onions, thinly sliced
1/4 cup feta cheese, crumbled (optional)
3 tablespoons olive oil
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
1 garlic clove, minced
Salt and pepper to taste

Directions

In a medium saucepan, bring the quinoa and water or vegetable broth to a boil. Reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is tender and water is absorbed.
Remove from heat and fluff quinoa with a fork. Let cool to room temperature.
In a large bowl, combine the cooled quinoa, diced cucumber, parsley, dill, mint, and green onions.
In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, salt, and pepper.
Pour the dressing over the quinoa mixture and toss gently to combine.
If using, sprinkle feta cheese on top before serving.
Chill in the refrigerator for at least 30 minutes for flavors to meld. Serve cold or at room temperature.

Nutritional Information

Calories: 220 kcal
Protein: 6 g
Carbohydrates: 28 g
Dietary Fiber: 4 g
Sugars: 2 g
Fat: 9 g
Saturated Fat: 1.5 g
Cholesterol: 5 mg (if using feta)
Sodium: 180 mg
Vitamin A: 15% DV
Vitamin C: 20% DV
Calcium: 8% DV
Iron: 12% DV

Nutritional Profile and Health Benefits

The Herbed Cucumber Quinoa Salad offers a nutritious, well-balanced profile, making it ideal for health-conscious individuals. Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s rich in fiber, magnesium, iron, and B-vitamins. Cucumbers, on the other hand, are low in calories but high in hydration and antioxidants. The addition of fresh herbs not only enhances flavor but also introduces phytonutrients that support immune function and digestion. This salad is a great option for vegetarians, vegans, and those following gluten-free or heart-healthy diets.

Hydrating and Cooling Qualities

Cucumber is one of the most hydrating vegetables, composed of over 95% water. When paired with quinoa, which absorbs and retains moisture well, the salad becomes an effective way to stay refreshed in hot climates or after physical activity. The natural coolness of cucumbers combined with fresh herbs like mint or parsley adds to its soothing and revitalizing properties. This makes the salad a perfect side dish during summer or post-exercise recovery.

Digestive Support

Quinoa’s high fiber content aids in promoting digestive regularity and preventing constipation. Meanwhile, cucumbers contain both soluble and insoluble fibers that help support gut health. Fresh herbs such as dill or basil can stimulate digestive enzymes and reduce bloating or gas. Combined, the ingredients in this salad foster better digestion and nutrient absorption, which contributes to overall well-being.

Flavor Balance and Texture

One of the key appeals of this salad is its delicate balance of flavors and textures. The nutty chewiness of quinoa contrasts beautifully with the crisp, watery snap of cucumber. Fresh herbs bring bursts of brightness, while any added acid like lemon juice or vinegar lifts the palate. When properly seasoned, this salad becomes more than just healthy—it’s flavorful, satisfying, and refreshing in every bite.

Versatility and Pairing Potential

Herbed Cucumber Quinoa Salad is highly versatile and pairs well with a wide array of dishes. It can complement grilled meats, roasted vegetables, or be added to wraps and grain bowls. It’s equally suited for lunchboxes, potlucks, or as a side for Mediterranean, Middle Eastern, or even Asian-inspired meals. This adaptability makes it a valuable addition to any meal plan.

Make-Ahead and Storage Friendly

Unlike leafy salads that wilt, this quinoa-based dish maintains its integrity and texture even after refrigeration. In fact, the flavors often deepen and meld after sitting for a few hours or overnight. This makes it an ideal make-ahead meal for meal prep routines or busy weekdays. It can be stored in an airtight container for several days without sacrificing taste or quality.

Fresh Herbs as Functional Ingredients

The fresh herbs in this salad—whether it’s parsley, cilantro, dill, or mint—do more than flavor enhancement. Each herb carries unique health benefits. Mint aids digestion and combats inflammation. Parsley is a natural diuretic and rich in vitamin K. Dill can help reduce menstrual discomfort and regulate blood sugar levels. These herbs collectively elevate the dish from a simple salad to a functional food.

Gluten-Free and Allergen-Friendly

One of the major advantages of this salad is its allergen-friendly nature. Quinoa is naturally gluten-free and hypoallergenic, making it safe for individuals with celiac disease or gluten sensitivities. The salad can also be made nut-free, dairy-free, and soy-free, depending on the dressing or additions. It’s a go-to option for those with dietary restrictions who still want flavor and nutrition.

Sustainable and Environmentally Friendly Choice

Quinoa requires less water and grows well in arid climates, making it a relatively sustainable crop. Cucumbers are also quick to grow and yield large harvests with minimal environmental impact. Incorporating more plant-based meals like this salad into one’s diet can reduce carbon footprint and support sustainable food systems, making it a responsible choice for environmentally aware consumers.

Aesthetic Appeal and Presentation

Visually, this salad is vibrant and inviting. The translucent green of cucumbers, the earth-toned quinoa, and the vivid green of fresh herbs come together to create a dish that’s as beautiful as it is delicious. Its visual freshness makes it an ideal dish to present at gatherings or photograph for food blogs. Appearance plays a key role in appetite stimulation, and this salad scores high on presentation.

Customizable with Seasonal Add-ins

This salad serves as a wonderful base for seasonal improvisation. Add cherry tomatoes in summer, pomegranate seeds in winter, or grilled corn in autumn to reflect seasonal produce. You can also enhance it with chickpeas for extra protein, feta for creaminess, or avocado for healthy fats. Such customization makes the dish exciting every time you serve it.

Conclusion

The Herbed Cucumber Quinoa Salad is much more than a side dish—it’s a health-conscious, flavor-forward meal option with wide-ranging benefits. It brings together hydration, nutrition, digestive support, and versatility in one bowl. Whether you’re serving it at a picnic, using it for meal prep, or enjoying it as a light lunch, this salad checks all the boxes for smart, mindful eating. Its simplicity in preparation paired with its powerful health benefits makes it a worthy staple in modern kitchens.