This vibrant Cucumber, Tomato, and Avocado Quinoa Salad is a refreshing, nutrient-packed meal perfect for busy days.
Packed with plant-based protein, fiber, and heart-healthy fats from avocado and olive oil, it supports digestion and sustained energy.
Naturally low in saturated fat and easy to prepare in under 15 minutes, it’s an ideal choice for quick lunches, meal prep, or light dinners that are both satisfying and wholesome.
Cucumber Tomato & Avocado Quinoa Salad
Equipment
- 1 large mixing bowl
- 1 sharp knife
- 1 cutting board
- 1 citrus juicer or fork
- 1 measuring cup
- 1 tablespoon measure
- 1 spoon for tossing
Ingredients
- 2 cups chopped seedless English cucumber
- 2 cups chopped fresh tomatoes
- 2 large avocados diced
- 1 cup thinly sliced red onion
- 2 cups cooked quinoa
- ¼ cup chopped fresh cilantro or herbs of choice
- Juice of 1 lemon
- 1 tablespoon olive oil or drizzle to taste
- Salt and freshly ground black pepper to taste
Instructions
- Prepare the Vegetables: Begin by carefully washing your cucumber, tomatoes, and avocados under cool running water. Pat them dry with a clean kitchen towel or paper towels to remove excess moisture. Using a sharp knife and a sturdy cutting board, chop the cucumber into small, even cubes—seedless varieties work best to keep the salad crisp and refreshing. Next, chop the tomatoes into similar-sized pieces, ensuring each bite is balanced with cucumber. Peel, pit, and dice the avocados into slightly larger cubes for creamy texture contrast. Finally, thinly slice the red onion, aiming for delicate rings or half-moons that will gently mix into the salad without overwhelming other flavors.
- Combine Quinoa and Veggies: Place 2 cups of fully cooked quinoa into a large mixing bowl. Make sure the quinoa has cooled to room temperature if it was freshly cooked to prevent it from wilting the avocado. Add the chopped cucumber, tomatoes, avocado, and sliced red onion to the bowl. Sprinkle the chopped cilantro (or your choice of fresh herbs) over the mixture. Using a large spoon or spatula, gently toss the ingredients together, making sure the quinoa is evenly distributed and the vegetables are incorporated without mashing the avocado. This step is crucial for a balanced texture in every bite.
- Prepare the Dressing: Take a small bowl or measuring cup and squeeze the juice of one fresh lemon, being careful to catch any seeds. Add approximately one tablespoon of olive oil, or drizzle more if you prefer a slightly richer dressing. Whisk the lemon juice and olive oil together until fully combined. Season the mixture with a pinch of salt and freshly ground black pepper. Taste the dressing and adjust the seasoning as needed—it should have a bright, tangy flavor with a subtle richness from the olive oil.
- Dress the Salad: Slowly pour the prepared lemon-olive oil dressing over the quinoa and vegetable mixture. Using a large spoon or salad spatula, gently fold the dressing into the salad. Take care to lift from the bottom and turn the salad over rather than stirring aggressively, which can crush the delicate avocado. Continue tossing until every piece of vegetable and quinoa is lightly coated with the tangy, flavorful dressing.
- Marinate and Chill: For the best flavor, cover the bowl with plastic wrap or transfer the salad to an airtight container and place it in the refrigerator for at least 30 minutes. This allows the lemon and olive oil to meld with the vegetables and quinoa, enhancing the overall taste and giving the salad a refreshing, cohesive flavor.
- Taste and Adjust: After chilling, remove the salad from the fridge and give it one final gentle toss. Taste the salad and add additional salt, pepper, or a squeeze of lemon juice if desired. This final adjustment ensures that the flavors are bright and balanced before serving.
- Serve and Enjoy: Transfer the salad to a serving bowl or plate it individually. This salad shines as a light lunch, a picnic companion, or a refreshing side dish for dinner. It pairs beautifully with grilled proteins, tacos, or even as a standalone meal. Enjoy the crisp cucumber, juicy tomato, creamy avocado, and nutty quinoa in every satisfying bite!
Notes
- Always use ripe but firm avocados to prevent mushiness.
- Seedless English cucumbers keep the salad crisp and watery-free.
- Pre-cook quinoa and let it cool completely to avoid softening the vegetables.
- Feel free to swap cilantro with parsley, basil, or mint for different flavor profiles.
- Adjust lemon juice and olive oil to your taste; the salad should be bright and lightly dressed.
- Chill the salad for at least 30 minutes for the flavors to meld beautifully.
Chef’s Secrets: Tricks For Perfect Flavor
The secret to a vibrant, flavorful quinoa salad lies in balancing textures and layering flavors.
Using room-temperature quinoa prevents the avocado from browning and keeps each bite creamy yet crisp.
Gently folding the dressing rather than tossing aggressively ensures avocado cubes remain intact.
For extra depth, lightly toast the quinoa before cooking or add a small pinch of smoked paprika or cumin to the dressing.
Fresh herbs are essential—they elevate the salad’s brightness and give a fresh, garden-like aroma.
Serving Suggestions: Creative Ways To Enjoy
This salad is incredibly versatile.
Serve it chilled as a light lunch on its own, or use it as a refreshing side for grilled chicken, fish, or tofu.
It also works beautifully as a filling for wraps or pita sandwiches.
For picnic-friendly serving, pack it in airtight containers and keep chilled until ready to eat.
Garnish with extra herbs or a sprinkle of seeds and nuts for added texture and visual appeal.
Storage Tips: Keep Salad Fresh Longer
Store any leftovers in an airtight container in the refrigerator for up to 2 days.
To maintain the avocado’s color and texture, avoid adding extra dressing until serving.
If the avocado begins to brown slightly, gently stir in a little more lemon juice to restore freshness.
Quinoa can be stored separately and combined with vegetables just before serving for maximum texture and flavor.
Avoid freezing, as avocado and fresh vegetables do not hold up well in frozen storage.
Frequently Asked Questions
1. Can I use other types of quinoa?
Yes! Red or black quinoa can replace white quinoa for a nuttier flavor and more vibrant color, though cooking times may vary slightly.
2. Can I make this salad ahead of time?
Absolutely. Prepare it a few hours in advance and chill it for flavors to meld. For best results, add avocado just before serving if you prefer it extra fresh.
3. Is this salad suitable for meal prep?
Yes, it’s ideal for meal prep. Keep the salad in airtight containers, or store quinoa separately to maintain a fresh, crisp texture throughout the week.
4. Can I swap other vegetables or herbs?
Definitely. Bell peppers, radishes, or cucumbers with peel can be added, and herbs like parsley, basil, or mint provide unique flavor twists.
5. How can I adjust the dressing for extra flavor?
Add a touch of garlic, Dijon mustard, or a splash of apple cider vinegar to the lemon-olive oil dressing. Freshly cracked black pepper enhances the taste without overpowering the vegetables.
