Authentic Greek Cucumber Quinoa Salad: Easy & Healthy Mediterranean Bowl Recipe
Welcome to your new favorite go-to meal! This Greek cucumber salad with hearty quinoa is bursting with fresh, vibrant flavors and packed with wholesome, filling vegetables. Topped generously with creamy hummus, this Mediterranean-inspired bowl comes together effortlessly in just 20 minutes, making it the perfect choice for a quick lunch, a light dinner, or an impressive side dish. It’s a plant-based delight that brings the sunny tastes of the Mediterranean right to your kitchen table, proving that healthy eating can be both simple and incredibly satisfying.
Do you ever find yourself reaching for that one special meal, time and time again? A dish that consistently delivers incredible flavors, requires minimal effort, and tastes fantastic no matter what the occasion? For me, this Greek Cucumber Quinoa Salad is precisely that meal. One forkful, and you’ll instantly understand why it deserves a permanent spot in your weekly rotation. It’s more than just a salad; it’s an experience – a delightful “build-a-bowl” party in your own kitchen!
The harmonious combination of crisp cucumbers, pungent red onions, juicy tomatoes, briny olives, and luscious hummus creates a culinary escape to the Mediterranean coast, all without the expense of a plane ticket. In fact, crafting this fresh salad at home is far more economical and satisfying than any restaurant rendition you might encounter. Plus, you have the ultimate advantage: complete control over your ingredients. Adjust quantities, swap components, and personalize every aspect to create a bowl that perfectly caters to your unique preferences. This recipe serves as a flexible blueprint for your ideal healthy and flavorful meal.
Why This Greek Quinoa Salad Will Become Your Favorite
Beyond its incredible taste, this Mediterranean quinoa salad offers a host of benefits that make it an unbeatable choice for any meal. Here’s why you’ll fall in love with this simple yet sophisticated dish:
- Effortless & Quick Preparation: In our busy lives, finding delicious and healthy recipes that don’t demand hours in the kitchen is a true gem. This Greek cucumber salad requires only about 5 minutes of active prep time and 15 minutes of cooking (primarily for the quinoa, if not using pre-cooked). This means you can enjoy a wholesome, flavorful meal from start to finish in roughly 20 minutes. It’s perfect for busy weeknights, quick lunches, or last-minute gatherings.
- No Cooking Needed (Almost!): The true beauty of this salad lies in its simplicity. If you have pre-cooked quinoa on hand – whether from meal prep, frozen packets, or shelf-stable pouches – you won’t even need to turn on your stove! This is more an assembly process than a cooking endeavor, making it incredibly beginner-friendly and perfect for those days when you want a break from culinary complexities. Just chop, combine, and enjoy!
- Incredibly Versatile & Customizable: This recipe is less about strict measurements and more about a harmonious blend of flavors. It’s a “build-your-own-bowl” concept at its best. Adore cucumbers? Pile them high! Not a fan of olives? Feel free to omit them or swap them for capers. Want to add more protein? Throw in some chickpeas or white beans. This flexibility ensures that every bowl can be tailored exactly to your taste, making it impossible to get bored. It also caters wonderfully to various dietary preferences and what you have available in your fridge.
- A Wholesome & Healthy Powerhouse: Loaded with fresh vegetables like crisp cucumbers, juicy tomatoes, and vibrant red onions, this salad is a fantastic source of vitamins, minerals, and antioxidants. Quinoa provides a complete protein and fiber, keeping you full and satisfied, while healthy fats from olive oil and hummus contribute to overall well-being. It’s naturally vegan, gluten-free, and can be easily adapted to be oil-free if desired, making it a truly inclusive meal.
- Timeless Mediterranean Appeal: The flavors in this salad are a classic representation of Mediterranean cuisine – fresh, clean, and utterly delicious. It’s a timeless combination that evokes images of sun-drenched islands and healthy living. This makes it a perfect carb for a bowl meal, whether for a refreshing brunch, a satisfying lunch, or a light yet fulfilling dinner at virtually any time of day.
Key Ingredients for Your Greek Cucumber Quinoa Salad
The beauty of this Greek Cucumber Quinoa Salad lies in its fresh, simple ingredients that come together to create a symphony of flavors. While the full recipe with precise amounts is provided below in the recipe card, here’s a more detailed look at each component and some helpful notes for selection and preparation:
- Quinoa: This ancient grain is the perfect base for our Mediterranean bowl. It’s a complete protein, gluten-free, and adds a wonderful texture. If cooking from scratch, it typically takes about 15 minutes. For ultimate convenience, opt for pre-cooked quinoa – either frozen packets that microwave in minutes or shelf-stable pouches that are ready to use. Any color of quinoa (white, red, black, or tri-color) will work beautifully.
- Cucumbers: The star of the show! For the best flavor and crunch, choose firm, fresh cucumbers. English or Persian cucumbers are ideal as they have fewer seeds and thinner skins, eliminating the need for peeling. If using standard slicing cucumbers, you might want to peel them and remove the watery seed core. Dice them into bite-sized pieces for easy eating and even distribution in the salad.
- Olives: Kalamata olives are the gold standard for authentic Greek flavor, offering a rich, briny, and slightly fruity note. However, don’t limit yourself – any good quality pitted olive will work! Black olives, green olives, or a Mediterranean mix can also be delicious. Just ensure they are pitted for convenience and safety. Slice them in half or leave them whole, depending on your preference.
- Vegan Feta Cheese: For that signature salty, tangy Greek touch without dairy, vegan feta is a game-changer. You can either make your own vegan tofu feta cheese (which is surprisingly simple and delicious) or pick up your favorite store-bought brand. Violife and Follow Your Heart are excellent, widely available options that crumble and taste just like traditional feta. If you can’t find vegan feta, extra olives or capers can provide a similar briny kick.
- Tomatoes: Bursting with sweetness and acidity, diced tomatoes add a crucial element to this salad. Cherry or grape tomatoes, halved or quartered, are fantastic for their concentrated flavor and easy prep. Larger varieties like Roma or beefsteak tomatoes can be diced, just ensure they are ripe and juicy.
- Red Onion: A little red onion goes a long way in adding a sharp, zesty bite. Finely dice or thinly slice the red onion to ensure it’s well distributed and not overpowering. For tips on mellowing raw onion flavor, check the “Tips for the Best Quinoa Salad” section below.
- Fresh Parsley: Chopped fresh parsley provides a burst of herbaceous freshness that brightens the entire salad. Flat-leaf (Italian) parsley is generally preferred for its robust flavor over curly parsley. Don’t skip the fresh herbs, as they truly elevate the dish!
- Hummus: Creamy, savory hummus acts as a delightful dressing and provides an extra layer of richness and protein. Whether you opt for homemade hummus (highly recommended for superior flavor) or a good quality store-bought variety, choose your favorite flavor. Classic plain hummus is perfect, but a roasted red pepper or garlic hummus could also be excellent.
- Olive Oil, Salt, and Black Pepper: A drizzle of good quality extra virgin olive oil enhances the Mediterranean flavors and adds healthy fats. Freshly ground salt and black pepper are essential for seasoning and bringing out the best in all the ingredients. Adjust to your taste.
- Lime Wedge: A squeeze of fresh lime juice just before serving adds a bright, acidic finish that ties all the flavors together and provides a refreshing zing. Lemon wedges can also be used.
Unleash Your Creativity: Recipe Variations
The true magic of this Greek Cucumber Quinoa Salad recipe lies in its adaptability. Consider it a versatile “build-your-own-bowl” blueprint, ready for you to customize with ingredients that speak to your current cravings or culinary adventures. While the Greek version is undeniably delicious, here are some global-inspired variations to spark your creativity and keep your meal rotation exciting:
- Mexican Fiesta Bowl: Swap the hummus for a generous dollop of creamy guacamole or mashed avocado. Instead of parsley, infuse your bowl with fresh cilantro. Replace vegan feta with shredded vegan cheddar-style cheese. Elevate the flavors further by adding black beans, sweet corn, and thinly sliced jalapeños for a kick.
- Japanese Zen Bowl: Embrace East Asian flavors by using sliced avocado instead of hummus for a smooth texture. Introduce tangy pickled ginger in place of olives and crisp snow peas instead of tomatoes. For extra protein and authenticity, mix in some edamame and finish with a splash of soy sauce or tamari for a savory umami depth.
- Thai Peanut Power Bowl: Transform your bowl with a rich and creamy peanut sauce as the dressing, replacing the hummus. For a hearty element, include roasted sweet potato cubes instead of fresh tomatoes. Toasted cashews offer a delightful crunch, taking the place of feta. Complete this Thai-inspired creation with shredded carrots and perfectly baked tofu or tempeh for a protein-packed meal.
- Indian Spice Journey Bowl: For a vibrant Indian twist, opt for plain, unsweetened vegan yogurt (or a dairy-free raita) instead of hummus. Toasted peanuts provide crunch and flavor where feta would typically go, and a spoonful of tangy achaar (mango pickles) can substitute the olives for a unique sour and spicy note. Incorporate curried chickpeas and colorful chopped bell peppers for a truly aromatic and flavorful experience.
Crafting Your Delicious Greek Cucumber Quinoa Salad
Making this refreshing Greek Cucumber Quinoa Salad is incredibly straightforward, perfect for even the busiest of days. Here’s a simple guide to assembling your delicious and healthy meal:
- Prepare Your Quinoa: Start by cooking your quinoa according to the package directions. For a perfectly fluffy result, use a 1:2 ratio of quinoa to water (e.g., 1 cup quinoa to 2 cups water), bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until all water is absorbed. Let it cool slightly before incorporating into the salad. If you’re short on time, using pre-cooked, refrigerated, or frozen quinoa will significantly cut down on your prep.
- Assemble the Bowls: Once your quinoa is ready and cooled, it’s time to build your vibrant bowls. For two servings, divide the cooked quinoa evenly between two bowls. Then, meticulously split the remaining fresh ingredients – the chopped cucumbers, olives, vegan feta, diced tomatoes, thinly sliced red onion, and fresh parsley – into equal halves and arrange them beautifully over the quinoa in each bowl.
- The Finishing Touches: Generously spoon your favorite creamy hummus on top of each bowl. If you prefer, gently mix all the ingredients together for a more integrated flavor profile, or keep them separate for a deconstructed look. Drizzle each bowl with a touch of good quality olive oil, and finish with a fresh grind of salt and black pepper to taste.
- Serve with a Zing: Present your Greek Cucumber Quinoa Salad bowls with a fresh lime wedge on the side. Squeezing the bright, acidic juice over the medley of olives, vegan feta, tomatoes, and red onions just before eating will awaken all the flavors and add a delightful zest. Enjoy immediately for the freshest experience!
Expert Tips for the Most Flavorful Greek Quinoa Salad
While this Mediterranean Quinoa Salad is inherently simple, a few expert tips can elevate your creation from good to absolutely outstanding. Pay attention to these details for the freshest, most delicious results:
- Feta Alternatives: If you find yourself without vegan feta cheese or prefer not to make your own, don’t fret! You can simply omit it and compensate by adding a larger quantity of Kalamata olives. Their robust, briny, and salty notes will provide a similar flavor profile and satisfy that craving for a tangy kick. Another excellent alternative is crumbled firm tofu marinated in lemon juice, olive oil, and a touch of sea salt.
- Mellowing Raw Onions: Raw red onions can sometimes deliver an overly sharp or harsh bite, which might not be to everyone’s liking. To soften their intensity and make them more palatable, consider blanching them. Briefly plunge the sliced onions into boiling water for about one minute, then immediately transfer them to an ice bath to stop the cooking process. This quick blanching reduces their pungency while maintaining their crisp texture. Alternatively, you can swap red onions for milder sliced scallions (green onions) or finely diced shallots.
- Experiment with Whole Grains: While quinoa is a fantastic choice for its nutritional profile and texture, feel free to switch up your routine and experiment with other cooked whole grains as the base. Cooked brown rice offers a chewier texture, while barley provides a nutty flavor. Millet, buckwheat, or farro can also be excellent choices, each bringing its unique characteristics to the salad. This allows for endless variations and ensures the salad never gets boring.
- Chilling for Enhanced Flavors: While you can enjoy this salad immediately, allowing it to chill in the refrigerator for at least 15-30 minutes before serving gives the flavors a chance to meld beautifully. This is especially true if you plan to mix all the ingredients together. The slight chill also enhances the refreshing quality of the fresh vegetables.
- Homemade Hummus Advantage: While store-bought hummus is convenient, making your own homemade hummus can significantly elevate the taste of this salad. Freshly made hummus often has a creamier texture and brighter flavor that truly shines in a dish like this.
Storing Your Mediterranean Quinoa Salad for Freshness
Proper storage is key to enjoying your Greek Cucumber Quinoa Salad at its freshest, especially if you’re meal prepping or have leftovers. While it’s best enjoyed freshly assembled, you can certainly prepare components in advance:
If you’re planning to prepare this vibrant bowl ahead of time for future meals, I highly recommend storing all the individual ingredients in separate, airtight containers. For example, keep the cooked quinoa in one container, the chopped cucumbers and tomatoes in another, olives and feta in a third, and the hummus separately. This method prevents the vegetables from becoming soggy and allows them to retain their crisp texture. When you’re ready to eat, simply combine the desired components and dress, ensuring optimal freshness and flavor. You can assemble the entire bowl up to a day in advance, but for peak taste and texture, it’s best not to keep it fully mixed for longer than that.
For a convenient lunch option, assemble all the components together the morning you plan to eat it. Alternatively, pack the ingredients in a mason jar – layers of dressing (hummus), grains, and then vegetables on top – for easier transport and a beautiful presentation. Just shake gently or empty into a bowl to mix before enjoying.
More Delightful Vegan Salad Recipes to Explore
If you loved this refreshing Greek Cucumber Quinoa Salad, you’re in for a treat! We have a treasure trove of other wholesome and delicious vegan salad recipes that are perfect for any occasion. From quick weeknight meals to impressive dishes for entertaining, these plant-based salads are packed with flavor and nutrition. Expand your culinary horizons and discover your next favorite:
- 15-Minute Quinoa Salad with Sesame Ginger Dressing
- Easy Vegan Caesar Salad
- The Best Vegan Potato Salad
- Cashew Thai Quinoa Salad with Peanut Ginger Sauce
- The Best Kale Salad with Sesame Tahini Dressing
We hope you adore this vibrant Greek Cucumber Quinoa Salad as much as we do! If you give this recipe a try, please share your thoughts and experiences in the comment section below. We love hearing from you! Don’t forget to tag me on Instagram using the hashtag #jessicainthekitchen! For even more exclusive plant-based recipes and culinary inspiration, make sure to follow me on Instagram and on Snapchat: jessinkitchen. Happy cooking!
Greek Cucumber Salad
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Ingredients
- 1 cup cooked quinoa
- 1/4 cup chopped cucumbers
- 1/4 cup chopped olives
- 1/4 cup vegan tofu feta cheeseor store-bought vegan feta
- 1/4 cup tomatoes, diced
- 2 tablespoons red onion
- 2 teaspoons chopped parsley
- 2 tablespoons hummus
- 1/2 tablespoon olive oil + salt + black pepper
- Lime wedges to serve
Instructions
- Cook the quinoa according to package directions and as desired: see here how to cook quinoa
Per Bowl
- Split the ingredients in half and add to each quinoa bowl as desired. Spoon hummus on top and mix all the ingredients together if desired. Drizzle olive oil, and grind salt and black pepper over each quinoa bowl. Serve with a lime wedge to squeeze over olives, cheese, tomatoes and red onions.
- Enjoy!
Notes
- If you don’t have vegan feta cheese and don’t want to make your own, you can omit it and add more olives for a similar briny, salty sensation.
- Raw onions can be a bit harsh. To take some of the bite out, blanch them (that is, plunge them into boiling water for a minute than rinse in ice water) before using. Alternately, replace them with sliced scallions.
- You can use any whole grain instead of quinoa to switch up your routine. Try cooked brown rice, barley, millet, buckwheat, or farro.
Disclaimer: Although jessicainthekitchen.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Jessicainthekitchen.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.