InternationalSaladsVegetarianGluten FreeVeganHigh ProteinHigh FiberUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout Meals

Quinoa, Tomato and Cucumber Salad

Quinoa, Tomato and Cucumber Salad is a Salads international recipe with 265 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

265 kcal

Total Time

15 min

Servings

1

Protein

29.4 g

About This Recipe

The story behind Quinoa, Tomato and Cucumber Salad

Quinoa, Tomato and Cucumber Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around quinoa, tomato, and cucumber.

Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 265 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Quinoa, Tomato and Cucumber Salad worth coming back to.

Ingredients

  • Quinoa1 cup (200 g)
  • Tomato1/2 count (65 g)
  • Cucumber1/2 cup (60 g)
  • Cilantro1 tablespoon (3 g)
  • Lemon Juice2 tablespoon (30 g)

Instructions

  1. 1

    Step 1

    For this recipe you need cooked quinoa.

  2. 2

    Step 2

    Dice the tomato with the cucumber.

  3. 3

    Step 3

    Mix everything with the cilantro.

  4. 4

    Step 4

    Pour over the lemon juice and salt and pepper to taste. Mix again.

Nutrition Snapshot

Macros and micros at a glance

68/ 100

Forkd Score · Strong

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

265

Protein

29.4g

Carbs

134.8g

Fat

12.5g

Fiber

15g

Micronutrients

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Yes

Dairy Free

No

Allergens

Tree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Quinoa, Tomato and Cucumber Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Quinoa, Tomato and Cucumber Salad

How many calories are in Quinoa, Tomato and Cucumber Salad?

Quinoa, Tomato and Cucumber Salad has about 265 calories per serving based on the current ingredient list and serving size on this page.

How long does Quinoa, Tomato and Cucumber Salad take to make?

Quinoa, Tomato and Cucumber Salad takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Quinoa, Tomato and Cucumber Salad?

Most ingredients in Quinoa, Tomato and Cucumber Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Quinoa, Tomato and Cucumber Salad?

Quinoa, Tomato and Cucumber Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Quinoa, Tomato and Cucumber Salad?

Quinoa, Tomato and Cucumber Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.

How do I reheat Quinoa, Tomato and Cucumber Salad?

Quinoa, Tomato and Cucumber Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.

Can I scale Quinoa, Tomato and Cucumber Salad up or down?

Yes. Quinoa, Tomato and Cucumber Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Quinoa, Tomato and Cucumber Salad?

A large skillet, saucepan, or sheet pan works well for Quinoa, Tomato and Cucumber Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Quinoa, Tomato and Cucumber Salad is cooked properly?

Quinoa, Tomato and Cucumber Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.

Is Quinoa, Tomato and Cucumber Salad suitable for vegetarians?

Yes. Quinoa, Tomato and Cucumber Salad is suitable for vegetarians as written.

Is Quinoa, Tomato and Cucumber Salad gluten-free?

Yes. Quinoa, Tomato and Cucumber Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Quinoa, Tomato and Cucumber Salad?

Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Quinoa, Tomato and Cucumber Salad ahead of time?

Quinoa, Tomato and Cucumber Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Quinoa, Tomato and Cucumber Salad for my calorie or macro goals?

Quinoa, Tomato and Cucumber Salad already lands in a fairly high-protein range at about 29.4 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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