Quinoa, Cucumber and Tomato Salad
By Jude Horak, UC patient. Remission. Lunch.
- Prep
- 15 min
- Cook
- 20 min
- Total
- 35 min
- Serves
- 4
Grain salads were something I had written off. Quinoa, raw cucumber, raw tomato and a pile of herbs is basically a list of everything that is hard during a flare, so this lunch is a marker of how far things have come rather than something I ever ate while I was sick. I brought it back in stages. Quinoa was the first piece, rinsed well and cooked in a little extra water so it turns soft rather than springy, then eaten warm and plain as a side before I put it in a salad. The cucumber and tomatoes came after that, cucumber peeled and seeded at first, tomatoes always halved so I could see what I was eating. The dressing is only lemon, olive oil and salt, and the herbs are parsley, mint and chives instead of the raw red onion most versions use. It makes four lunches, keeps for three days, and tastes better on the second day once the quinoa has soaked up the dressing. I eat it cold or at room temperature.
Why it works for UC
Quinoa is a whole grain with more fiber and protein than white rice, which is why it moves off the plate during a flare and back on in remission; rinsing removes the bitter coating and cooking it fully soft makes it easier to break down. Cucumbers and tomatoes are both low-FODMAP, and the concern with them is raw skin and seeds rather than the flesh, so seeding the cucumber and halving the tomatoes keeps them manageable. Olive oil is the only fat and it is measured at under a tablespoon per serving. A small amount of cheese, in this case feta, brings salt and richness without much lactose.
Ingredient pages: Quinoa, Cucumbers, Tomatoes, Olive Oil, Cheese
Ingredients
- 1 cup quinoa
- 2 cups water
- 3/4 teaspoon salt, divided
- 1 English cucumber (about 12 ounces)
- 1 pint cherry tomatoes, halved
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice (about 1 large lemon)
- 1/4 cup chopped fresh flat-leaf parsley
- 2 tablespoons chopped fresh mint
- 2 tablespoons chopped fresh chives
- 1/3 cup crumbled feta cheese
- 1/4 teaspoon freshly ground black pepper
Method
- 1Put the quinoa in a fine mesh strainer and rinse under cold running water for a full minute, rubbing the grains with your fingers. This washes off the saponin coating that makes quinoa taste bitter and soapy.
- 2Combine the rinsed quinoa, water and 1/2 teaspoon of the salt in a saucepan and bring to a boil. Reduce to a low simmer, cover, and cook 15 minutes until the water is absorbed and the little spiral germs have popped out of the grains.
- 3Take the pan off the heat and leave it covered for 5 minutes, then fluff with a fork and spread the quinoa on a sheet pan to cool for 10 minutes. Cooling it in a thin layer stops it from steaming itself into a paste.
- 4Peel the cucumber in alternating strips if you want some skin, or fully if you prefer, halve it lengthwise, scrape out the seeds with a spoon, and cut it into 1/2-inch pieces. You should have about 2 cups.
- 5Whisk the olive oil, lemon juice, remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, cucumber, tomatoes, parsley, mint and chives and toss until everything is coated.
- 6Scatter the feta over the top and fold it in gently so the crumbles stay whole. Taste and add a squeeze more lemon if it needs brightness. Serve right away or chill for up to 3 days.
Tips and swaps
- Flare version: honestly, I would not make this one during a flare. The closest gentle cousin is warm white rice with a little olive oil, lemon and finely chopped parsley, and cooked peeled zucchini in place of the raw vegetables.
- Cook the quinoa in 2 cups of water rather than the 1 3/4 cups on many packages. The extra liquid gives softer grains, which is what I want when whole grains are still relatively new.
- If feta is not for you, shaved parmesan gives a similar salty hit and is an aged cheese with even less lactose. Or leave the cheese out and add a few slices of avocado.
- Grilled chicken or a can of tuna turns this into a full meal. Add them cold on top rather than mixing them in, so the salad still keeps well.
What a serving gives you
A serving provides around 8 grams of protein and 5 grams of fiber from the quinoa alone, plus a little more of each from the vegetables and feta. Quinoa is unusual among grains in delivering all the essential amino acids, which makes it a useful plant protein when I am eating less meat. Fat is about 14 grams, mostly the olive oil. The raw vegetables add water and potassium, and the whole thing sits lighter than the fiber number suggests because the quinoa is cooked soft.
Questions about this recipe
Can I add beans or chickpeas for more protein?
Both would be traditional, and both are foods I leave out. Beans and lentils are high in fermentable carbohydrates and are one of the most common gas and cramping triggers for people with UC, even in remission, so I do not add them to a salad that already has three new-ish things in it. For protein I put grilled chicken, flaked cooked salmon or tuna on top instead. If you tolerate chickpeas well, start with a quarter cup and see.
Does this salad keep, or does the cucumber go watery?
It keeps well for about three days in a sealed container, and I think day two is the best day because the quinoa absorbs the lemon and oil. Seeding the cucumber is what keeps the salad from turning watery, since the seeds hold most of the liquid. The tomatoes soften a little over time. If you are packing it for later in the week, keep the feta separate and add it when you eat so it stays crumbly.
