Tomato and Cucumber Quinoa Salad

This whole food recipe is loaded with fresh vegetables and flavor. As a Fort Collins nutritionist, readers and clients frequently ask what to eat during busy weeks. My answer? Build your repertoire of cold salads like this Tomato and Cucumber Quinoa Salad. While soups and stews are great for the cold winter months, cold salads are light and refreshing throughout the warm months and can be stored in the fridge and eaten as a main or side dish for 2 to 3 days. Salads are quick and easy to make and are filled with real food nutrition from all the fresh vegetables. This quinoa salad is also filled with protein and fiber that helps you feel full and satisfied. Enjoy!


Tomato and Cucumber Quinoa Salad

Yield: about 8 servings

Prep time: 10 minutes

Total time: 25 minutes

Ingredients:Tomato Cucumber Quinoa Salad

1 cup quinoa, white or tricolor

2 cups water

1 cup garbanzo beans, cooked

1 small red onion, diced (optional)

5 medium tomatoes, chopped

1 medium cucumber, peeled and chopped

1/4 cup extra virgin olive oil

3 tablespoons lemon juice

2 tablespoons red wine vinegar

1/4 cup fresh parsley, chopped

Sea salt and black pepper, to taste


1. Rinse quinoa in a fine mesh strainer until water runs clear. Dry roast quinoa in a medium saucepan for about 1 minute or until lightly toasted. Add water, bring to a boil, reduce heat, and simmer for 15 to 20 minutes.

2. While quinoa is cooking, prepare vegetables. In a large bowl, combine beans and chopped onion, tomatoes, and cucumber.

3. In a small bowl, whisk oil, lemon juice, and vinegar. Pour dressing over the vegetable mixture.

4. When quinoa is done cooking, remove from heat and allow to cool briefly before adding quinoa to the vegetable mixture. Add parsley then toss salad until well combined. Season with sea salt and pepper.

5. Serve immediately or chill for about 2 hours before serving to allow flavors to combine.

6. Store any leftover salad in the fridge for 2 to 3 days.

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Erin Harner

Erin Harner is an Integrative Registered Dietitian Nutritionist (RDN), author, and speaker based in Ithaca, NY. Erin melds functional medicine and culinary nutrition to help her clients uncover their unique diet and confidently cook healthy nourishing meals that meet the needs of their whole family. Learn about Erin's services and connect on Instagram.

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