A refreshing, protein-rich salad featuring crisp cucumbers, fresh herbs, and fluffy quinoa.
FULL RECIPE
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1 large cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh dill, chopped
- 2 tablespoons fresh mint, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Directions
- In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Let cool.
- In a large bowl, combine cooked quinoa, cucumber, red onion, parsley, dill, and mint.
- In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, salt, and pepper.
- Pour the dressing over the quinoa mixture and toss until everything is evenly coated.
- Chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
- Serve cold as a refreshing main or side salad.
Nutritional Information
- Calories: 245
- Protein: 6g
- Fat: 11g
- Saturated Fat: 1.5g
- Carbohydrates: 30g
- Fiber: 4g
- Sugars: 2g
- Sodium: 160mg
- Vitamin C: 15% DV
- Vitamin A: 10% DV
- Iron: 12% DV
- Calcium: 4% DV
Nutritional Benefits of Herbed Cucumber Quinoa Salad
Herbed Cucumber Quinoa Salad is a nutrient-dense dish packed with vitamins, minerals, fiber, and protein. Quinoa, a complete protein, provides all nine essential amino acids, making it a great plant-based protein source. The cucumbers add hydration and antioxidants, while fresh herbs like parsley, dill, and mint offer anti-inflammatory and immune-boosting properties. This salad’s balanced nutrients make it an excellent choice for those seeking a wholesome and satisfying meal.
Quinoa as a Superfood
Quinoa has gained popularity as a superfood due to its impressive nutrient profile. It is gluten-free, high in fiber, and rich in minerals such as magnesium, iron, and potassium. Unlike many grains, quinoa contains all nine essential amino acids, which makes it an ideal protein source for vegetarians and vegans. Including quinoa in this salad helps provide sustained energy and supports muscle repair.
Hydration and Refreshing Qualities of Cucumber
Cucumber is over 90% water, which makes it excellent for hydration, especially during hot weather. Its crisp texture adds a refreshing crunch to the salad. Beyond hydration, cucumbers contain antioxidants like beta-carotene and flavonoids that help protect cells from oxidative stress, potentially reducing the risk of chronic diseases.
The Role of Fresh Herbs in Flavor and Health
Fresh herbs such as parsley, dill, and mint not only enhance the flavor of the salad but also contribute health benefits. Parsley is rich in vitamins A, C, and K, supporting bone health and immune function. Dill contains compounds that may aid digestion, while mint is known for its soothing effect on the stomach and ability to freshen breath. Together, these herbs elevate the salad’s taste and nutrition.
Heart-Healthy Fats from Olive Oil
Olive oil is the primary fat source in this salad’s dressing. It is rich in monounsaturated fats and antioxidants, which can help reduce inflammation and lower the risk of heart disease. Regular consumption of olive oil has been linked to improved cholesterol levels and better cardiovascular health, making it a nutritious addition to this dish.
Versatility and Meal Options
This salad is incredibly versatile and can be served in many ways. It works perfectly as a light lunch, a side dish accompanying grilled meats or seafood, or even as a filling for wraps and pita bread. Its combination of protein, fiber, and fresh ingredients makes it suitable for various dietary preferences and occasions.
Gluten-Free and Plant-Based Friendly
Since quinoa is naturally gluten-free and the recipe contains no animal products, this salad is ideal for those with gluten intolerance or anyone following vegetarian or vegan diets. It provides a delicious and safe option for individuals with dietary restrictions without compromising on flavor or nutrition.
Quick and Easy Preparation for Busy Lifestyles
The simplicity of this salad’s preparation makes it appealing to busy individuals. Cooking quinoa ahead of time and assembling the salad in minutes allows for a nutritious meal without lengthy cooking. It is also excellent for meal prepping, staying fresh and flavorful for several days when refrigerated.
Seasonal Adaptability and Ingredient Swaps
While cucumbers and fresh herbs are the stars, this salad can be easily adapted with seasonal vegetables or additional ingredients such as cherry tomatoes, bell peppers, or avocado. Adjusting herbs or adding nuts and seeds can also change the texture and flavor profile to keep the dish exciting and aligned with seasonal availability.
Weight Management and Satiety
Thanks to its fiber, protein, and healthy fat content, Herbed Cucumber Quinoa Salad can help promote feelings of fullness and reduce overall calorie intake. This makes it a great option for those aiming to maintain or lose weight without sacrificing taste or nourishment. The balance of macronutrients supports steady energy release throughout the day.
Digestive Health Support
The fiber from quinoa, cucumbers, and herbs promotes healthy digestion by supporting regular bowel movements and feeding beneficial gut bacteria. A healthy gut contributes to improved immune function and overall well-being. Incorporating fiber-rich foods like this salad can reduce digestive discomfort and improve nutrient absorption.
Sustainability and Ethical Eating
Quinoa cultivation, when done responsibly, supports sustainable agriculture. Its low water requirement and adaptability to various climates make it an environmentally friendly grain choice compared to others. Choosing plant-based, minimally processed foods like this salad can reduce one’s carbon footprint and promote ethical eating habits.
Cultural Influences and Popularity
Quinoa originates from the Andean region of South America, where it has been a staple food for centuries. The rise of global interest in superfoods has introduced quinoa to many modern kitchens worldwide. Combining quinoa with fresh Mediterranean herbs in this salad reflects a fusion of cultural influences, showcasing how traditional ingredients can create modern, healthful meals.
Conclusion
Herbed Cucumber Quinoa Salad is more than just a simple dish; it represents a harmonious blend of nutrition, flavor, and convenience. Its nutrient-rich ingredients support overall health, hydration, and digestion, while the fresh herbs and olive oil offer heart-healthy benefits. Suitable for diverse dietary needs and lifestyles, this salad is an excellent choice for anyone looking to enjoy a wholesome, refreshing, and satisfying meal. Whether served as a main dish or a side, it embodies the best qualities of fresh, plant-based eating in a delicious and approachable way.