Refreshing Cucumber Quinoa Salad with Feta A Step by Step Guide

As temperatures rise and summer approaches, the craving for a light and wholesome meal grows stronger. A refreshing cucumber quinoa salad with feta becomes the perfect choice. This dish is not only delicious but also bursting with nutrients. It's versatile enough to serve as a main course or a side dish, suitable for any occasion.

Let’s explore the necessary ingredients and the simple steps needed to prepare this delightful meal.

Ingredients

To create a vibrant cucumber quinoa salad with feta, gather the following ingredients:

Salad Base

• 1 cup quinoa: This ancient grain is a fantastic source of protein, containing all nine essential amino acids, and offers around 5 grams of protein per cooked cup.

• 2 cups water or vegetable broth: Using broth enhances the quinoa's flavor, adding depth to the dish.

• 1 medium cucumber: Cut into small cubes to contribute a refreshing crunch, providing about 16 calories per cup.

• 1 bell pepper: Opt for any color; it adds sweetness, and just one medium bell pepper contributes approximately 25 calories.

• Cherry tomatoes: A handful, halved - they provide a burst of juiciness, with about 30 calories for ten cherry tomatoes.

• 1/4 red onion: Finely chopped - its sharp flavor adds that extra zing.

  
  

Dressing

• 3 tablespoons olive oil: Offers heart-healthy fats, contributing around 120 calories per tablespoon.

• 2 tablespoons lemon juice: Freshly squeezed for a zesty flavor; it contains minimal calories but provides vitamin C.

• Salt and pepper: To taste; these seasonings enhance the entire salad.

  
  

Toppings

• Feta cheese: About 1/2 cup, crumbled - adds a creamy texture and around 200 calories.

• Fresh parsley or mint: Optional, but these herbs enhance flavor and freshness.

  
  

With the ingredients ready, let’s move forward to the preparation steps!

Cooking the Quinoa

1. Rinse the quinoa: Place the quinoa in a fine-mesh strainer and rinse under cold water. This crucial step removes any bitterness and ensures a pleasant taste.

   
   

2. Cook the quinoa: In a medium saucepan, combine the rinsed quinoa and water or broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed.

   
   

3. Fluff the quinoa: Once done, remove from heat and let it sit covered for 5 minutes. Fluff with a fork and allow it to cool to room temperature.

   
   

Preparing the Vegetables

1. Chop the vegetables: While the quinoa cools, prepare your veggies. Dice the cucumber and bell pepper into bite-sized pieces, halve the cherry tomatoes, and finely chop the red onion.

   
   

2. Combine vegetables: In a large mixing bowl, toss together the diced cucumber, bell pepper, cherry tomatoes, and red onion to create a colorful mix.

   
   

Making the Dressing

1. Mix the dressing: In a small bowl or jar, combine the olive oil, lemon juice, salt, and pepper. Whisk or shake well until emulsified.

   
   

Assembling the Salad

1. Combine quinoa and vegetables: Once the quinoa cools, add it to the bowl with the chopped vegetables.

   
   

2. Add the dressing: Pour the dressing over the quinoa and vegetable mix. Toss gently to ensure everything is well coated.

   
   

3. Add feta and herbs: Finally, add the crumbled feta cheese and any fresh herbs you decided on. Mix gently, taking care not to crumble the feta too much. Serve with your favorite protein. Quinoa salad serves 4.

   
   

A vibrant cucumber quinoa salad mixed with feta cheese

Serving Suggestions

This refreshing cucumber quinoa salad with feta can be served right away or chilled for about 30 minutes to let the flavors blend.

Pairing Ideas

• Enjoy it with grilled chicken or fish for a complete meal that is packed with protein.

• Pack it for a nutritious lunch that remains fresh throughout the day.

• Include it on the buffet table for summer BBQs or potlucks as a light, healthy option.

  
  

Storing Leftovers

If you have leftovers, store the salad in an airtight container in the refrigerator. It remains fresh for 3 to 5 days. However, keep in mind that cucumbers may release moisture, potentially making the salad soggy.

Making Ahead

Prepare the quinoa and chop the vegetables in advance, keeping them separate. Mix them together just before serving to retain optimal freshness.

Fresh vegetables and quinoa laid out for salad preparation

Enjoy Your Refreshing Salad!

This cucumber quinoa salad with feta offers a delicious and refreshing option for any meal. It’s perfect for warm weather or when you crave something light and full of flavor.

By following this step-by-step guide, you can easily create this delightful salad. Whether you are hosting a gathering or seeking a quick and healthy meal, this salad is nutritious, versatile, and sure to satisfy your palate. Happy cooking!