The Best Healthy Cucumber Salad (Fresh and Easy)
User Reviews
5
-
Prep Time
10 mins
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Total Time
10 mins
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Servings
4 Servings
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Calories
195 kcal
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Course
Soup
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Cuisine
Mediterranean
The Best Healthy Cucumber Salad (Fresh and Easy)
Description
This healthy cucumber salad relies on chopped fresh English cucumber and ripe avocado creating a creamy yet crisp base, complemented by green onions and fresh cilantro for herbal brightness. Bread and butter pickles provide a mild sweetness and acidity, while optional broccoli sprouts or clove add visual interest and nutritional value. Sunflower seeds add a roasted saltiness and crunch, enhancing the texture further.
The dressing is simple with fresh lemon juice and extra virgin olive oil, seasoned lightly with salt to harmonize the flavors. Tossing shortly before serving coats the ingredients lightly, and letting the salad rest allows the flavors to meld without losing freshness. Chopping rather than slicing the cucumber and pickles ensures even flavor distribution and a distinctive texture that differs from a typical sliced cucumber salad.
Including chopped hard cheese like cheddar or Parmesan adds a savory layer when desired. Though best served fresh, the salad can be stored in an airtight container in the refrigerator for 2 to 3 days without significant loss of quality. Peeling the cucumber avoids potential bitterness from the skin.
Ingredients
- 1 English cucumber about 320 grams, large, peeled and chopped
- 1 avocado about 220 grams, large, ripe, peeled and chopped
- 2 green onions large or spring onions, chopped
- 1 cup cilantro about 25 grams, fresh leaves, chopped
- ½ cup bread and butter pickle 70 grams, chopped
- 1 cup clove 30 grams, or broccoli sprouts, optional
- ¼ cup sunflower seeds 35 grams, roasted and salted
- 2 teaspoons lemon juice or more to taste
- 1 tablespoon extra virgin olive oil
- salt to taste
- ½ cup hard cheese optional, chopped
Instructions
- Combine the chopped cucumber, avocado, onions, cilantro leaves, pickles, sprouts, and seeds in a large salad bowl.
- Season with lemon juice, olive oil, and salt to taste.
- Toss the salad to ensure that the dressing is evenly distributed.
- Toss in chopped hard cheese (optional).
- Let the salad sit for a few minutes before serving.
Notes
- Peel the cucumber to avoid bitterness, even though English cucumbers have thin skin; wash before peeling.
- Chop cucumbers and pickles rather than slicing to ensure even distribution of flavors and a crisp texture.
- Let the salad rest a few minutes before serving to allow flavors to blend.
- Optional additions like chopped hard cheese or fresh basil can enhance the flavor profile.
- Store salad in an airtight container in the refrigerator for up to 3 days to maintain freshness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 195 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 195kcal | 10% |
| Carbohydrates | 14g | 5% |
| Protein | 4g | 8% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.01g | 1% |
| Sodium | 158mg | 7% |
| Potassium | 460mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 642IU | 13% |
| Vitamin C | 11mg | 12% |
| Calcium | 47mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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