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Cucumber, Tomato + Avocado Quinoa Salad

 
Cucumber, Tomato + Avocado Quinoa Salad
Image © Simply Quinoa
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.49

$1.49 per serving

53 people like this recipe

53 likes

This recipe is ready in 10 minutes

Ready in 10 minutes

spoonacular Score:99%

Spoonacular Score: 99%

 

If you want to add more gluten free and vegan recipes to your recipe box, Cucumber, Tomato + Avocado Quinoa Salad might be a recipe you should try. This side dish has 326 calories, 7g of protein, and 20g of fat per serving. This recipe serves 4 and costs $1.45 per serving. A couple people made this recipe, and 53 would say it hit the spot. This recipe from Simply Quinoa requires onion, cilantro, quinoa, and cucumber. Taking all factors into account, this recipe earns a spoonacular score of 99%, which is great. Cucumber Avocado Quinoa Salad, Avocado Cucumber Quinoa Salad, and Cucumber and Tomato Quinoa Salad are very similar to this recipe.

Ingredients

Servings:
2
2  diced avocados
diced avocados
0.25 cups
0.25 cups cilantro
cilantro
2 cups
2 cups cooked quinoa
cooked quinoa
2 cups
2 cups english cucumber
english cucumber
1
1  lemon (juice)
lemon (juice)
1 Tbsp
1 Tbsp olive oil
olive oil
1 cup
1 cup red onion
red onion
some
some salt
salt
2 cups
2 cups tomatoes
tomatoes
2  diced avocados
2
diced avocados
0.25 cups cilantro
0.25 cups
cilantro
2 cups cooked quinoa
2 cups
cooked quinoa
2 cups english cucumber
2 cups
english cucumber
1  lemon (juice)
1
lemon (juice)
1 Tbsp olive oil
1 Tbsp
olive oil
1 cup red onion
1 cup
red onion
some salt
some
salt
2 cups tomatoes
2 cups
tomatoes

Equipment

bowl
bowl
bowl
bowl


Instructions

Read the detailed instructions on Simply Quinoa

Price Breakdown

Cost per Serving: $1.56
Ingredient
2 diced avocados
1/4 cup cilantro
2 cups cooked quinoa
2 cups english cucumber
1 lemon (juice)
1 tablespoon olive oil
1 cup red onion
2 cups tomatoes
Price
$3.00
$0.13
$1.06
$0.50
$0.20
$0.17
$0.05
$1.12
$6.22

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
327 Calories
7g Protein
20g Total Fat
33g Carbs
62% Health Score
Limit These
Calories
327
16%

Fat
20g
31%

  Saturated Fat
2g
18%

Carbohydrates
33g
11%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
212mg
9%

Get Enough Of These
Protein
7g
14%

Manganese
0.86mg
43%

Fiber
10g
42%

Vitamin K
40µg
39%

Folate
137µg
34%

Vitamin C
25mg
30%

Potassium
917mg
26%

Magnesium
104mg
26%

Vitamin E
3mg
24%

Vitamin B6
0.46mg
23%

Phosphorus
225mg
23%

Copper
0.44mg
22%

Vitamin A
894IU
18%

Vitamin B5
1mg
16%

Vitamin B2
0.27mg
16%

Vitamin B1
0.21mg
14%

Vitamin B3
2mg
13%

Iron
2mg
13%

Zinc
1mg
13%

Calcium
45mg
5%

Selenium
3µg
5%

covered percent of daily need

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