5 from 3 votes
Cucumber and Beet Salad
This delicious Cucumber and Beet Salad can be made in under 20 minutes. It’s layered with the flavor of sweet beets, a tangy mustard vinaigrette and crunchy cucumbers plus feta, onions, and dill.
Prep Time
15 mins
Assemble Time
5 mins
Total Time
20 mins
Servings:
4
Calories:
353 kcal
Course:
Salad, Appetizer
Cuisine:
American
Ingredients
- 2 tablespoons Dijon mustard
- 1 tablespoon maple syrup
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/4 cup extra virgin olive oil
- 2 cups beets thinly sliced, about 2 large beets Roasted or canned beets is a fine substitute, steamed
- 1 medium cucumber peeled, thinly sliced
- 1/2 small red onion thinly sliced
- 8 oz feta cheese crumbled, optional but highly recommended
- 1/4 cup dill roughly chopped, fresh
- 1/4 cup pumpkin seeds sunflower seeds are a good substitute
Instructions
- To make the salad dressing, combine the mustard, maple syrup, lemon juice, salt, and olive oil into a small dish. Stir until completely combined.
- To make the salad, layer the beets, cucumbers, and onions on a platter or bowl.
- Next sprinkle the dill, feta, and pumpkin seeds on the platter. And finish with the dressing.
Cup of Yum
Notes
- To steam beets, bring water to a boil, add peeled beets to a steamer pot. Cover and let cook for about 30-40 minutes.
- A food processor was used to make sure that the beets, cucumbers, and onions were evenly sliced. However, you can use a knife or mandolin.
- This is a similar food processor to what I used but it’s quite large. If you don’t need a larger capacity food processor, this one is smaller and more affordable.
- Fresh mint is a good substitute for dill.
- The feta is optional. However, it's recommended. It's a creamy compliment to the tang of the mustard dressing.
- Please note that this recipe does not fit core AIP diet. However, if you omit the feta cheese it does fit the modified AIP diet. Cheese is a reintroduction.
Nutrition Information
Serving
1cup
Calories
353kcal
(18%)
Carbohydrates
16g
(5%)
Protein
11g
(22%)
Fat
28g
(43%)
Saturated Fat
10g
(50%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
13g
(65%)
Trans Fat
0.003g
(0%)
Cholesterol
50mg
(17%)
Sodium
1077mg
(45%)
Potassium
425mg
(9%)
Fiber
3g
(12%)
Sugar
9g
(18%)
Vitamin A
531IU
(11%)
Vitamin C
10mg
(11%)
Calcium
319mg
(32%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 353
% Daily Value*
| Serving | 1cup | |
| Calories | 353kcal | 18% |
| Carbohydrates | 16g | 5% |
| Protein | 11g | 22% |
| Fat | 28g | 43% |
| Saturated Fat | 10g | 50% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 13g | 65% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 50mg | 17% |
| Sodium | 1077mg | 45% |
| Potassium | 425mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 9g | 18% |
| Vitamin A | 531IU | 11% |
| Vitamin C | 10mg | 11% |
| Calcium | 319mg | 32% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.