Quinoa, cucumber, blueberry, and mint salad

Recipe for Quinoa, Cucumber, Blueberries, and Mint Salad

Hello! We're going to prepare a salad that is pure freshness and vitality, perfect for when you need something light but truly satisfying. The combination of the soft grain with the crunchy cucumber and the sweet burst of blueberries is something you have to try; it's ideal for resetting your palate.

Preparation time

Getting organized is key in the kitchen, so here's the time breakdown so nothing catches you by surprise:

• Preparation: 15 minutes
• Cooking: 15 minutes
• Total: 30 minutes (plus cooling time)
• Servings: 4 people
• Difficulty: Easy

Ingredients

Here's the exact list of what we'll need. Remember that the quality of fresh produce makes all the difference in these types of cold preparations.

For the base and vegetables

• 1 cup quinoa (white, red, or tricolor)
• 2 cups water (for cooking)
• 1 medium cucumber
• 1 cup fresh blueberries
• 1/2 cup cherry tomatoes
• 1/4 red onion (Optional)
• 1/2 cup of leaves of fresh mint

For the dressing

• 3 tablespoons extra virgin olive oil
• 1 and a half tablespoons freshly squeezed lemon juice
• 1 teaspoon honey or agave syrup (to balance acidity)
• Fine salt to taste
• Freshly ground black pepper to taste

In case you don't have blueberries fresh, you can replace them with small pieces of green apple to maintain the acidic and crunchy touch, or even with pomegranate seeds if you're looking for that burst of juice. If you don't have red onion, fresh spring onion (the white part) works well, although I suggest leaving it in ice water for a few minutes to soften its flavor.

Utensils we will use

You don't need sophisticated equipment, with the basics you have at home it will turn out perfect:

• Medium pot with lid (for the quinoa)
• Fine mesh strainer (essential for washing the grain)
• Stable cutting board
• Chef's knife or well-sharpened knife
• Large mixing bowl
• Small jar with lid or small bowl (to emulsify the dressing)
• Large spoon or silicone spatula
• Fork (to fluff the quinoa)

Step-by-step preparation

Follow these steps calmly. The secret to this salad is not just mixing, but treating each ingredient with care so that it maintains its texture.

1. Washing the quinoa

   This step is non-negotiable. Place the quinoa in the fine mesh strainer and wash it under the tap with cold water, rubbing gently with your hand. You will see a white foam come out; that is saponin, which gives a bitter taste. Rinse until the water runs completely clear.

2. Cooking the grain

   Put the washed quinoa in the pot and add the two cups of water (or broth if you prefer more flavor, although for this salad water is better so as not to overpower the fruit). Bring to high heat until it boils. At that moment, lower the heat to minimum, cover the pot and let it cook for about 15 minutes. You will know it is ready when the water has been absorbed and you see that the grain has released a small white «ring» around it.

3. Resting and cooling

   Remove the pot from the heat. Let it rest, covered, for 5 more minutes. Then, uncover it and use a fork to «fluff» or aerate the quinoa; this separates the grains and prevents them from clumping. Transfer it to a wide dish to cool completely to room temperature. Do not mix it hot with the vegetables or they will lose their crisp texture.

4. Cutting vegetables

   While the quinoa cools, let's get to the knife work. Peel the cucumber (you can leave strips of skin if you prefer a more rustic look) and cut it into medium cubes of approximately 1 cm. Cut the cherry tomatoes in half. If using red onion, chop it very finely (brunoise) so it doesn't overpower the flavor. Wash and dry the blueberries and mint leaves very well. Chop the mint into thin strips just before mixing to prevent it from oxidizing (turning black).

5. Preparing the dressing

   In the small jar or bowl, pour the olive oil, lemon juice, honey, salt, and pepper. Close the jar and shake vigorously (or whisk with a fork) until you see the mixture become a little thicker and opaque; this means it has emulsified correctly.

6. Assembling the salad

   In the large bowl, place the already cooled quinoa. Add the cucumber, cherry tomatoes, onion, and blueberries. Pour the dressing little by little while gently stirring with a spatula or large spoon. We want everything to be coated without crushing the blueberries.

To finish and serve

Just before serving, incorporate the fresh chopped mint and give it one last gentle stir. Taste and adjust the salt if necessary, as quinoa often needs a little more at the end. Serve in individual bowls or on a central platter. Accompany it, if you wish, with a little feta cheese crumbled on top for an extra salty contrast, or enjoy it as is for a totally plant-based and light experience.

Nutritional Information

These values are approximate estimates per serving to give you a reference of what you are consuming:

• Calories: 220 kcal
• Proteins: 6 g
• Fats: 9 g
• Carbohydrates: 28 g
• Fiber: 4 g

Note: Daily percentage values are based on a 2000-calorie diet. Sodium and sugar content may vary depending on the amount of salt and honey added to the dressing.

5 keys to make it perfect

Sometimes the small details are what transform a normal dish into a memorable one. Here are my secrets for this particular recipe:

1. Drying fresh ingredients: Make sure that both the cucumber, blueberries, and mint are well dried after washing them. Excess water dilutes the dressing and makes the salad sad and watery at the bottom of the bowl.
2. Quinoa al dente: Don't overcook it. If the quinoa is mushy, the salad will lose its appeal. It's better for the grain to offer a slight resistance when bitten, similar to pasta. If you see that it has overcooked, spread it on a tray so the steam escapes quickly and it doesn't continue cooking with residual heat.
3. Mint at the end: As I mentioned in the preparation, mint is very delicate. If you mix it with the lemon from the dressing and let it sit for hours, it will «burn» and turn dark. Always add it at the last second for that green and potent aroma.
4. Balance of cuts: Try to make the cucumber cubes a similar size to blueberries. In cooking, when cuts are uniform, each bite is balanced and the eating experience is much more pleasant.
5. Serving temperature: Although it is a cold salad, do not serve it ice-cold from the fridge (unless it's 40 degrees). Take it out about 10 minutes before eating; the flavors of the tomato and olive oil are much better appreciated when not frozen.

If you like to experiment with grains and textures, you might also be interested in trying a Mediterranean salad with quinoa, which follows very similar principles but with a more herbal flavor profile.

When is it ideal to enjoy it?

This salad has a very summery and daytime personality. It is the absolute queen of picnics and outdoor meals because it transports wonderfully (if you carry the dressing separately, even better). As it doesn't contain mayonnaise or heavy dairy, it holds up well at room temperature for a while without spoiling.

It's also fantastic as a side dish for barbecues. Its freshness helps to «cleanse» the fat from grilled meats or chorizos. Imagine it accompanying grilled fish on a terrace. Furthermore, it's perfect for taking to work in a lunchbox; it will give you stable energy for the afternoon without that heaviness that sleep brings after eating pasta or white rice.

If you're looking for similar options for your office menus, a quinoa salad with edamame is another excellent protein alternative to maintain concentration.

Comparison table

To show you where today's dish stands compared to other popular options, I have prepared this comparison. The idea is for you to choose what best suits your craving of the day.

Frequently asked questions (FAQ)

Share your experience

Cooking is for experimenting and sharing. I'd love to know how this combination of flavors turned out for you. Did you dare to add the blueberries or did you change something? Leave your comment and share your own little tricks! Sometimes, the best variations come from improvisation at home.

Culinary glossary

So you don't get lost with any terms and cook with confidence, here I explain some words we used today:

• Saponin: Natural substance that coats quinoa grains and gives them a bitter taste; it is removed by washing and rubbing under water.
• Emulsify: It is the process of mixing two liquids that normally do not combine well (such as oil and lemon) by beating until a homogeneous and creamy mixture is achieved.
• Brunoise: A cutting method in cooking that consists of dicing vegetables into very small cubes, about 2 to 3 millimeters per side.
• Aerate: Technique of moving grains (such as quinoa, rice, or couscous) with a fork after cooking to separate them and prevent them from becoming a pasty block.
• Pseudocereal: Plants that are used and cooked like cereals (flours, grains) but are not botanically grasses; quinoa and amaranth are classic examples.

Quinoa, cucumber, blueberry, and mint salad

Refreshing whole grain quinoa salad with cucumber, blueberries, mint and feta

Type: Recipe

Cuisine: International

Keywords: salad, quinoa, cucumber, blueberries, mint, international, desserts, recipe, easy, homemade

Recipe Yield: 2 servings

Calories: 200 kcal

Preparation Time: PT10M

Cooking Time: PT15M

Total Time: PT25M

Recipe Ingredients:

• 1 cup cooked and cold quinoa (see tips below)
• 1 medium cucumber, peeled and diced
• 1/2 cup washed blueberries
• 1/4 cup crumbled feta cheese
• Fresh mint to taste
• Juice of 1 lemon
• 2 tbsp extra virgin olive oil
• Salt and freshly ground black pepper
• 1 clove garlic (optional, for cooking the quinoa)

Recipe Instructions:

Preparation: :

Preparation: 10 minutes

Cooking: :

Cooking: 15 minutes (for the quinoa)

Total: :

Total: 25 minutes

Portions::

Servings: 2 to 4

Editor's Rating:
4.5