Easy Cucumber Avocado Salad With Quinoa
This Easy Cucumber Avocado Salad is made with nutritious ingredients like quinoa, sauerkraut, nutritional yeast, hemp seeds, lemon, and fresh herbs. It’s healthy, refreshing, and can be enjoyed as a complete meal or side salad! Gluten-free with vegan option available.
This post was updated with helpful content + fresh images on 05.05.2020.
This cucumber avocado salad recipe was originally born from one of my clean-out-the-fridge meals. I LOVED the flavour of the ingredient combination so much, that it’s become one of my go-to salads for years!
I love how easy this cucumber salad is to make and it’s awesome for both a filling, nutrient-dense meal or as a side salad if you’d prefer.
I often make this salad with ingredients that I’ve already batch-cooked for the week (i.e. the cooked quinoa and hard-boiled eggs). When done this way, this salad comes together in under 10 minutes! That said, you can of course make it from scratch.
Feel free to take inspiration from the base ingredients in this recipe while experimenting with different toppings to switch things up. I’ve included some recipe modifications for you below as well.
This recipe is naturally gluten-free and vegetarian, but can easily be made vegan if needed. As a dietitian, I’ve also included some nutrition facts about this salad’s ingredients below!
How To Make Cucumber Salad
To make this cucumber avocado salad, start by cooking the quinoa. I have an in-depth blog post all about cooking quinoa if you’d like some helpful tips.
Alternatively, you can use leftover quinoa that you’ve already prepared in your weekly meal prep (this salad is one of my favourite ways to use it).
In a separate saucepan, hard boil the eggs by placing them into water and bringing to a boil. Once water has boiled, cover and reduce from heat. Allow the eggs to cook for 10 minutes (no peeking!)
Meanwhile, slice one long English cucumber thinly, ideally using a mandoline slicer – a mandoline makes this process WAY faster and evenly-shaped. Place the sliced cucumber into a large mixing bowl.
Next, add sauerkraut, nutritional yeast, olive oil, lemon juice, hemp seeds, chopped herbs, salt, and pepper to the bowl.
Once the eggs have boiled, place under cold water to stop cooking. Peel, slice, and add hard-boiled eggs to the rest of the ingredients.
Finally, add the cooked quinoa to the bowl and toss all ingredients together, adjusting seasonings to taste.
This salad is best enjoyed cold, so if using freshly cooked quinoa you may like to chill it in the fridge for about 30 minutes before eating, although it’s not necessary! Add freshly sliced avocado right before serving.
How Long Is Cucumber Salad Good For?
This cucumber salad will keep in an airtight container for about 1 day in the fridge. Because cucumber is quite watery, I would suggest keeping this salad no longer than that and ideally eating it immediately!
If you would like to make this salad in advance, you can easily prep the longer-to-cook ingredients ahead of time. In this case, cooking the quinoa and hard-boiling the eggs beforehand and adding them to the other raw ingredients right before eating. If doing so, this salad will come together in under 10 minutes.
Do note that cucumber does not freeze well.
Recipe Variations & Modifications
You can modify this recipe in many ways if you’d like!
For instance, you can swap the hard-boiled eggs with another protein source like canned tuna or even chickpeas if you’re vegan. If having this salad as a side to a protein dish, you may choose to omit the eggs altogether.
I used chopped parsley in this recipe, but feel free to experiment with other fresh herbs, like dill. You can also add different raw veggies to this salad, like cherry tomatoes or bell peppers if you’d like.
If you feel like something lighter, feel free to omit the quinoa. It’ll taste great either way!
Cucumber Nutrition Facts
This refreshing veggie is 96% water, making them super hydrating and a perfect food for warmer weather. Cucumbers are a great source of vitamins like vitamin K and C, as well as minerals like potassium, manganese, and magnesium.
In addition, cucumbers are a good source of fibre and antioxidants. To maximize the nutrition benefits of cucumbers, be sure to leave the peel on!
Avocado Nutrition Facts
Avocados not only taste amazing and add a satisfying creaminess to this recipe, they’re jam-packed with nutrition too. They’re an excellent source of heart-healthy monounsaturated fatty acids as well as dietary fibre. 1 cup of avocado provides 40% of your daily fibre needs!
Avocados are also a source of vitamins C, B6, E, K, and folate, as well as minerals like magnesium and potassium.
Quinoa Nutrition Facts
Quinoa is unique in the grain world, providing 8 grams of complete protein per cup!
In addition to being a good source of protein, quinoa is an excellent source of minerals like manganese, magnesium, phosphorus, copper, iron, and zinc. It’s also a source of B-vitamins, especially folate.
Quinoa is rich in dietary fibre, with 1 cup providing 5 grams. It’s naturally gluten-free, making it a great complex carbohydrate option for those on a gluten-free diet.
More Easy, Refreshing Salad Ideas
- Crunchy Romaine Salad With Za’atar Dressing
- Strawberry Tomato & Avocado Salad
- Chopped Quinoa Salad With Eggs
- 15-Minute Watermelon Feta & Arugula Salad
- Strawberry Quinoa Tabbouleh With Feta
If you gave this Easy Cucumber Avocado Salad a try, let me know by leaving a comment and star rating below. Be sure to follow along on Instagram and Pinterest for more simple, healthy recipe ideas!
Get the Recipe: Easy Cucumber Avocado Salad With Quinoa
Ingredients
- 1/3 cup dry quinoa (or 1 cup cooked)
- 2 large eggs (omit if vegan)
- 1 large English cucumber
- 1 avocado
- 1/3 cup raw sauerkraut
- 1/4 cup nutritional yeast
- 1/4 cup hemp seeds
- 1/2 cup fresh parsley, chopped (or other herb, like dill)
- 3 Tbsp extra virgin olive oil
- 1 lemon, juiced
- Salt + pepper to taste
Instructions
- Cook 1/3 cup dry quinoa with 2/3 cup water. Check out this post on how to cook quinoa if needed! Alternatively, you can use leftover quinoa for this recipe.
- In a separate saucepan, hard boil eggs by placing them into water and brining to a boil. Once water has boiled, cover and reduce heat. Allow to cook for 10 minutes (no peeking!)
- Slice cucumber thinly, ideally using a mandoline slicer. Place the sliced cucumber into a large mixing bowl.
- Next, add sauerkraut, nutritional yeast, olive oil, lemon juice, hemp seeds, chopped herbs, salt, and pepper to the bowl.
- Once the eggs have boiled, place under cold water to stop cooking. Peel, slice, and add hard-boiled eggs to the rest of the ingredients.
- Finally, add the cooked quinoa to the bowl and toss all ingredients together, adjusting seasonings to taste.
- This salad is best enjoyed cold, so if using freshly cooked quinoa you may like to chill it in the fridge for about 30 minutes before eating, although it's not necessary.
- Add freshly sliced avocado right before serving to prevent browning. Enjoy!
Notes
- You can swap the hard-boiled eggs with another protein source like canned tuna or even chickpeas if you’re vegan. If having this salad as a side to a protein dish, you may choose to omit the eggs altogether.
- Feel free to experiment with other fresh herbs, like dill. You can also add different raw veggies to this salad, like cherry tomatoes or bell peppers if you’d like.
- If you feel like something lighter, feel free to omit the quinoa. It’ll taste great either way!
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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2 Comments on “Easy Cucumber Avocado Salad With Quinoa”
Omg, this looks so amazing, def going to try this soon!
Thank you so much Krista!! I’d love to know if you end up making it <3