Vegan Low-Ox Cucumber Quinoa Salad
A crisp, refreshing salad that pairs fluffy quinoa with cool cucumber, fresh herbs, and a zesty lemon dressing. Naturally vegan and crafted with low-oxalate ingredients, this light yet satisfying bowl comes together in 25 minutes and works beautifully as a side or standalone lunch.
For 4 servings
- prep
Rinse the quinoa.
Place quinoa in a fine mesh strainer and rinse under cold running water for 30 seconds. This removes the natural bitter coating.
- boil · ~20 min
Cook the quinoa.
1.Combine rinsed quinoa and water in a saucepan with a pinch of salt.2.Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes.3.Remove from heat and let it sit covered for 5 minutes.4.Fluff with a fork and transfer to a large bowl to cool completely.TIPKeep the lid on during resting — trapped steam finishes the cooking without making it mushy. - prep
Prep the vegetables and herbs.
1.Dice cucumber into small cubes.2.Dice red bell pepper into pieces similar in size to cucumber.3.Thinly slice green onions.4.Chop parsley and mint. - mix
Make the lemon dressing.
In a small bowl, whisk together lemon juice, olive oil, salt, and black pepper until well combined.
- assemble
Toss the salad together.
Add cucumber, bell pepper, green onions, parsley, and mint to the bowl of cooled quinoa. Pour the dressing over and toss gently until everything is evenly coated.
TIPToss while quinoa is room temperature or cool — warm quinoa will wilt the herbs. - serve
Serve or chill.
Taste and adjust seasoning if needed. Serve immediately or refrigerate for 20 minutes to let flavors meld before serving.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Thoroughly rinse the quinoa before cooking to remove its natural bitter coating (saponin) for a cleaner taste.
- 2Cool the cooked quinoa completely before adding vegetables and herbs to prevent wilting and sogginess.
- 3Cut cucumber and bell pepper into roughly the same small dice for even distribution in every bite.
- 4Pat diced cucumber dry with a paper towel if it's very watery to keep the salad from becoming diluted.
- 5Let the dressed salad rest in the fridge for 20 minutes before serving so the flavors meld together.
- 6Store leftovers in an airtight container in the fridge for up to 3 days; add a squeeze of lemon before serving to refresh the flavor.
Adapt it for your goals.
High-protein
Add 1 cup cooked chickpeas or ½ cup crumbled firm tofu for a protein boost that turns the salad into a heartier main dish without changing the fresh flavor profile.
low oilLow-oil
Replace the olive oil in the dressing with an equal amount of plain yogurt (dairy or plant-based) for a creamy, lower-fat option that still clings to the quinoa.
herb swapHerb-swap
Substitute fresh dill or basil for the parsley and mint to shift the flavor toward a Mediterranean or Thai-inspired twist while keeping the salad equally refreshing.
Why this is on our healthy list.
Complete Plant Protein
Quinoa provides all nine essential amino acids, making it a rare plant-based complete protein source that supports muscle repair and overall health.
Hydrating & Low-Calorie
Cucumber is over 95% water, adding volume and hydration to the salad with very few calories, which aids digestion and satiety.
Rich in Vitamin C
Red bell pepper delivers a generous dose of vitamin C per serving, supporting immune function and collagen production.
Antioxidant-Rich Herbs
Fresh parsley and mint contain flavonoids and other antioxidants that help combat oxidative stress and inflammation.
Frequently asked questions
Yes, you can use about 3 cups of cooked quinoa from leftovers or a store-bought pouch — just fluff it well and cool it to room temperature before assembling.
