Looking for a vibrant, refreshing salad that’s packed with flavor and nutrients? Look no further than this Crisp Cucumber and Beetroot Salad! Combining the crunch of cucumbers with the earthy sweetness of beetroots, this salad is the perfect balance of textures and flavors. It’s light, refreshing, and full of colorful ingredients that make it a feast for the eyes as well as the palate.
Whether you’re looking to add a healthy side dish to your meal or you want a simple yet flavorful lunch, this salad checks all the boxes. Let’s walk through the recipe step by step, so you can create this delicious dish at home.
Ingredients for Crisp Cucumber and Beetroot Salad
- 2 medium cucumbers, thinly sliced
- 2 medium cooked beetroots, diced
- 1/2 red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- Feta cheese (optional, for topping)
- Lemon wedges (for serving)
Step-by-Step Instructions
Step 1: Prepare the Vegetables
- Slice the Cucumbers: Take two medium cucumbers and thinly slice them. If you prefer, you can peel the cucumbers first, but leaving the skin on will add a nice crunch and extra nutrients.
- Dice the Beetroots: If you’re using pre-cooked beetroots, peel and dice them into bite-sized pieces. The beetroot’s vibrant color will add an eye-catching hue to your salad.
- Slice the Red Onion: Thinly slice half of a red onion. This will provide a mild, slightly sweet bite that balances the flavors of the cucumbers and beets.
- Chop the Herbs: Finely chop the fresh parsley and mint. These herbs will add a burst of freshness and fragrance to the salad.
Step 2: Prepare the Dressing
- In a small bowl, combine the olive oil, apple cider vinegar, and Dijon mustard. Whisk together until smooth and well combined.
- Season with salt and pepper to taste. Adjust the seasoning as needed, depending on your preferences. If you like a bit more acidity, add an extra splash of vinegar.
Step 3: Assemble the Salad
- In a large mixing bowl, combine the sliced cucumbers, diced beetroots, and sliced red onion.
- Add the chopped parsley and mint to the bowl.
- Pour the prepared dressing over the vegetables and toss everything together gently. Be careful not to mash the ingredients—just a light toss will coat them with the dressing evenly.
Step 4: Optional Toppings and Serving
- If you’re adding feta cheese, crumble a little on top of the salad for a creamy, salty contrast to the crunchy vegetables.
- Serve the salad with lemon wedges on the side, which you can squeeze over the top just before eating for a zesty finish.
Tips for the Best Crisp Cucumber and Beetroot Salad
- Use Fresh Vegetables: For the best flavor, use fresh, crisp cucumbers and freshly cooked beets. If you’re using canned beets, make sure to drain and rinse them well before adding them to the salad.
- Customize Your Dressing: The apple cider vinegar and Dijon mustard in the dressing give a tangy flavor, but feel free to adjust the quantities to suit your taste. If you prefer a sweeter dressing, add a teaspoon of honey or maple syrup.
- Add More Toppings: This salad can easily be customized with different toppings. Add some nuts, such as walnuts or almonds, for an extra crunch, or toss in some seeds like pumpkin or sunflower seeds for additional texture.
- Make It Ahead: This salad can be made ahead and stored in the fridge for up to a day. The flavors will develop even more as the ingredients marinate in the dressing.
Health Benefits of Cucumber and Beetroot Salad
- Cucumbers are low in calories and packed with water, which helps keep you hydrated. They’re also rich in antioxidants and vitamin K, which supports bone health.
- Beetroots are an excellent source of fiber, folate, and vitamin C. They help improve blood flow, support liver detoxification, and even enhance exercise performance due to their natural nitrates.
- Red Onion contains powerful antioxidants that fight inflammation and protect against chronic diseases. It also helps regulate blood sugar and supports digestive health.
- Herbs like parsley and mint are rich in vitamins, antioxidants, and essential oils, which promote digestion, support the immune system, and provide anti-inflammatory benefits.
- Olive Oil is a heart-healthy fat that’s loaded with antioxidants. It helps reduce inflammation and is linked to a lower risk of heart disease.
- Apple Cider Vinegar is often used for its digestive and detoxification properties. It helps balance blood sugar levels and can aid in weight management.
- Feta Cheese (if used) adds calcium and protein to the dish, making it a well-rounded, satisfying salad.
Nutritional Information (Per Serving)
- Calories: ~180
- Carbohydrates: ~15g
- Protein: ~3g
- Fat: ~14g
- Fiber: ~4g
- Sugar: ~8g
- Sodium: ~200mg
Why You’ll Love This Salad
This Crisp Cucumber and Beetroot Salad is the perfect combination of crunchy, juicy, earthy, and tangy flavors. The refreshing cucumbers pair beautifully with the rich and sweet beets, while the onion adds a sharp contrast. Fresh parsley and mint elevate the dish with a burst of fragrance, and the dressing ties everything together with a perfect balance of acidity and creaminess. Whether you serve it as a side dish or enjoy it as a light meal, this salad is sure to become a new favorite in your recipe rotation.
Conclusion
This Crisp Cucumber and Beetroot Salad is a simple, healthy, and delicious way to enjoy the flavors of fresh vegetables. It’s a great addition to any meal, whether it’s a summer barbecue, a family dinner, or a light lunch on a busy day. With the perfect blend of fresh ingredients and a tangy, flavorful dressing, this salad will keep you coming back for more.
Enjoy the vibrant colors, fresh flavors, and health benefits that come with every bite—this salad truly has it all!
