Cucumber Feta Quinoa Salad Recipe

Cook Time: 15 minutes

Original Recipe (1X) yields 6 servings

Ingredients

• 1 1/3 cups water
• 2/3 cups tri-colored quinoa
• 1 English cucumber, chopped
• 1 red pepper, chopped
• 1 (2.25 ounce) can black olives, roughly chopped
• 1/4 cup chopped red onion
• 6 ounces feta crumbles

Dressing

• 2 tablespoons olive oil
• 1/4 cup red wine vinegar
• 1 garlic clove, pressed
• 2 tablespoons Dijon mustard
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh oregano

Directions

1. In a saucepan, bring water and quinoa to a boil. Once boiling, reduce the heat to medium-low. Cover and simmer until the quinoa is tender, about 15 to 20 minutes. Drain any excess liquid and set aside to cool to room temperature, approximately 20 minutes.
2. In a large bowl, combine the cooled quinoa with chopped cucumber, red peppers, olives, and red onion. Gently fold in the feta crumbles.
3. In a small bowl, whisk together the olive oil, red wine vinegar, garlic, Dijon mustard, parsley, and oregano until well combined.
4. Pour the dressing over the quinoa and vegetable mixture. Toss everything together until fully coated.
5. Serve immediately, or refrigerate until ready to enjoy.

Nutrition Facts (per serving)

Nutrient	Amount	% Daily Value
Calories	173	-
Total Fat	12g	16%
Saturated Fat	5g	25%
Cholesterol	25mg	8%
Sodium	412mg	18%
Total Carbohydrate	11g	4%
Dietary Fiber	2g	6%
Total Sugars	3g	-
Protein	6g	12%
Vitamin C	37mg	41%
Calcium	173mg	13%
Iron	1mg	8%
Potassium	177mg	4%

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Origin and History

The Cucumber Feta Quinoa Salad is a modern take on Mediterranean and Middle Eastern culinary traditions. It is inspired by the combination of fresh vegetables, creamy feta cheese, and nutrient-packed quinoa. Quinoa, a native grain of the Andean region of South America, was long considered a sacred crop by the ancient Incas. It gained popularity in the Western world in the early 21st century due to its high protein content and versatility. The addition of feta cheese, a staple of Greek cuisine, and cucumbers, a refreshing vegetable widely used in Mediterranean salads, creates a fusion of flavors that are both light and satisfying. This salad is not only healthy but also reflects the rising interest in plant-based, nutrient-dense dishes around the globe.

Regional Variations

While the basic components of the Cucumber Feta Quinoa Saladcucumber, feta, and quinoaare used across various regions, the recipe can vary greatly depending on local ingredients and preferences. In Mediterranean countries, for example, this salad might include a drizzle of olive oil, olives, and fresh herbs like oregano and parsley. In South American variations, you might find it served with a tangy dressing made with lime or a spicy kick from chili peppers. Quinoa, originally from the Andes, has become a global ingredient and is commonly used in variations of this dish in the Americas, Europe, and even parts of Asia, where it is integrated into both traditional and contemporary culinary practices.

How It Differs from Similar Dishes

What sets the Cucumber Feta Quinoa Salad apart from other similar salads is the combination of quinoa with fresh, crisp vegetables like cucumbers and red peppers. While many Mediterranean salads use grains such as bulgur or couscous, quinoa offers a gluten-free alternative that is higher in protein and fiber. Additionally, quinoa's earthy flavor complements the tanginess of feta and the sweetness of vegetables, creating a harmonious balance. Another key difference is the tangy dressing, made with red wine vinegar and Dijon mustard, which adds a zesty contrast to the creaminess of the feta cheese. Compared to a classic Greek salad, which uses large chunks of vegetables and a heavy olive oil dressing, this quinoa-based salad offers a lighter, more protein-rich version with a modern twist.

Where It's Usually Served

The Cucumber Feta Quinoa Salad is a versatile dish that can be served in a variety of settings. It is perfect for summer barbecues, light lunches, or as a side dish to grilled meats. In restaurants, it is often featured as a healthy option on the appetizer or salad menu, especially in establishments that focus on Mediterranean or health-conscious cuisine. This salad is also a great choice for meal prep, as it can be made in advance and stored in the fridge, making it a go-to dish for busy weekdays. It pairs well with dishes like grilled chicken, lamb, or fish, and can even serve as a satisfying vegetarian main course when combined with other protein-rich ingredients like chickpeas or roasted nuts.

Interesting Facts

• Quinoa is often called a "superfood" because it is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own.
• The word "quinoa" comes from the Quechua word "kinwa," which was used by ancient Inca civilizations to describe the grain that was considered sacred.
• Feta cheese is one of the oldest cheeses in the world, with origins dating back over 2,000 years in Greece.
• Cucumber, which is over 95% water, is known for its hydrating properties and has been used for centuries in both cooking and beauty treatments.
• This salad is naturally gluten-free and can be adapted to suit vegan diets by omitting the feta or using a plant-based cheese alternative.

FAQ about Cucumber Feta Quinoa Salad Recipe