Crisp Cucumber and Beetroot Salad Recipe

A refreshing and vibrant salad, the Crisp Cucumber and Beetroot Salad combines the fresh crunch of cucumbers with the earthy sweetness of beetroots. This simple yet nutritious salad is perfect as a side dish or a light main course, ideal for warm days when you crave something healthy, hydrating, and easy to prepare.

Overview of the Recipe

This Crisp Cucumber and Beetroot Salad stands out with its delightful mix of textures and flavors. Fresh cucumbers offer a cooling crunch, while beetroots bring a mild sweetness and stunning color. Enhanced by the aromatic notes of fresh mint and parsley, a tangy apple cider vinegar dressing ties the ingredients together. The optional topping of feta cheese adds a savory contrast, while lemon wedges offer a zesty finish.

Key Highlights:

• Prep Time: 15 minutes
• Total Servings: 4
• Difficulty: Easy

History and Origin

While cucumber and beetroot are both ancient ingredients, the combination in salads likely arose from European culinary traditions, where root vegetables and cucumbers are plentiful. Beetroots have been enjoyed for centuries, initially for their medicinal benefits in Ancient Rome. Cucumbers, originating in South Asia, are known for their cooling and hydrating properties. This salad recipe embodies these global flavors, using a Dijon mustard and apple cider vinegar dressing commonly seen in French-inspired salads.

Ingredients

• 1/4 cup olive oil
• 1 tablespoon Dijon mustard
• Salt and pepper, to taste
• 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
• 2 tablespoons apple cider vinegar
• Feta cheese (optional, for topping)
• Lemon wedges (for serving)

Instructions

Step 1: Prepare the Vegetables

1. Begin by washing the cucumbers and beetroots thoroughly.
2. Thinly Slice the Cucumbers: Using a sharp knife or a mandoline slicer, slice the cucumbers into thin, even rounds.
3. Dice the Beetroots: Peel the cooked beetroots and cut them into small, bite-sized cubes for easy mixing and even distribution.
4. Slice the Red Onion: Thinly slice the red onion, allowing it to add a hint of sharpness without overpowering the other flavors.

Step 2: Combine the Vegetables

1. In a large mixing bowl, add the sliced cucumbers, diced beetroots, and sliced red onion.
2. Toss gently to mix all the ingredients together, ensuring an even combination of colors and textures.

Step 3: Prepare the Dressing

1. In a separate small bowl, whisk together the olive oil, apple cider vinegar, and Dijon mustard.
2. Add the chopped parsley and mint to the dressing. Stir well to blend the herbs evenly with the liquids.
3. Season with salt and pepper to taste, adjusting as necessary.
4. Whisk until the dressing is smooth and well-blended.

Step 4: Dress the Salad

1. Pour the prepared dressing over the cucumber, beetroot, and red onion mixture.
2. Gently toss the salad to ensure all the vegetables are well-coated with the dressing.

Step 5: Plate and Garnish

1. Transfer the dressed salad to a serving platter or individual bowls.
2. If desired, crumble feta cheese over the top to add a creamy, tangy flavor that complements the earthy beetroots.
3. Arrange lemon wedges on the side of the platter or bowl to allow diners to add a refreshing squeeze of lemon juice before enjoying the salad.

Step 6: Serve

1. Serve the salad immediately while the ingredients are fresh and crisp.
2. Enjoy this refreshing salad as a side or a light main meal.

Serving Suggestions and Pairing

Pairing Suggestions:

• Grilled Chicken: The light and fresh flavors of this salad pair beautifully with grilled chicken.
• Vegetarian Option: Pair the salad with a side of quinoa or chickpea salad for a hearty vegetarian meal.
• Grilled Fish: The acidity in the salad complements the flavors of grilled or baked fish, such as salmon or trout.

Serving Tips:

For an extra layer of flavor, consider topping the salad with a handful of toasted nuts, such as almonds or walnuts, which add a pleasant crunch and additional nutrients.

Variations of the Recipe

1. Spicy Twist: Add a pinch of red pepper flakes to the dressing for a mild kick.
2. Different Greens: Mix in some baby arugula or spinach to add variety in texture and a subtle peppery note.
3. Fruit Additions: Add a handful of pomegranate seeds or thinly sliced apples for a touch of sweetness and color.
4. Herb Variations: Substitute or add fresh basil or cilantro for a different herbal profile.
5. Vegan Feta Substitute: If you’d like a dairy-free version, use a vegan feta cheese substitute or simply skip the cheese.

Health Benefits

This Crisp Cucumber and Beetroot Salad offers a range of health benefits:

• Cucumbers: Rich in water content, they are hydrating and low in calories, making them excellent for maintaining hydration and weight management.
• Beetroots: Known for their antioxidant properties, beetroots support heart health and have anti-inflammatory benefits.
• Olive Oil: High in heart-healthy monounsaturated fats, olive oil is also rich in antioxidants and may reduce inflammation.
• Herbs: Fresh parsley and mint are rich in vitamins, antioxidants, and essential oils that aid digestion and add refreshing flavors.
• Apple Cider Vinegar: Known for its potential to stabilize blood sugar levels and aid in digestion, it gives the salad a natural tang without adding extra calories.

FAQs

1. Can I prepare this salad in advance? Yes, you can prepare the vegetables and dressing separately in advance. Store the dressing in the refrigerator and mix it with the vegetables just before serving to keep the salad fresh and crisp.

2. What is the best way to cook beetroots for this recipe? To cook beetroots, you can either boil or roast them until tender. Boiling will retain their natural sweetness, while roasting adds a more intense flavor.

3. Can I use other types of mustard instead of Dijon? Yes, you can substitute Dijon with yellow mustard for a milder taste or whole-grain mustard for extra texture.

4. Is feta cheese necessary in this recipe? No, feta cheese is optional. If you prefer a dairy-free or vegan version, feel free to omit it or substitute with a vegan cheese alternative.

5. How long does this salad last in the fridge? This salad can be stored in an airtight container in the fridge for up to 2 days, though it is best enjoyed fresh.

Conclusion

The Crisp Cucumber and Beetroot Salad is a light, flavorful, and nutritious addition to any meal, offering a delightful balance of crunchy cucumbers, earthy beetroots, and a tangy dressing. With its quick preparation and fresh ingredients, this salad is ideal for busy days and can be easily adapted to suit different tastes and dietary preferences. Whether enjoyed on its own or as a complement to a main dish, this salad brings a burst of color and flavor to the table. Perfect for those seeking a healthy, easy-to-make dish, this salad is bound to become a favorite in your recipe collection.

Crisp Cucumber and Beetroot Salad Recipe

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• Author: Wendy Balderas
• Total Time: 15 minutes
• Yield: 4 servings 1x

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Description

A vibrant and refreshing salad that pairs crunchy cucumbers and earthy beetroots with fresh mint and parsley. Finished with a tangy apple cider vinegar dressing, this salad is perfect for any meal and easy to prepare.

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Ingredients

Scale 1x2x3x

• 1/4 cup olive oil
• 1 tablespoon Dijon mustard
• Salt and pepper, to taste
• 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
• 2 tablespoons apple cider vinegar
• Feta cheese (optional, for topping)
• Lemon wedges (for serving)

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Instructions

• Combine Vegetables: In a large bowl, mix sliced cucumbers, diced beetroots, and sliced red onion.
• Prepare the Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, parsley, mint, salt, and pepper.
• Dress the Salad: Pour dressing over the vegetable mixture and toss gently to coat evenly.
• Plate and Garnish: Transfer to a serving dish. Optionally top with crumbled feta cheese and serve with lemon wedges.

Notes

• For additional flavor, consider adding toasted nuts like almonds or walnuts.
• Substitute vegan cheese for a dairy-free option.

• Prep Time: 15 minutes
• Cook Time: 0 minutes (if beetroots are pre-cooked)
• Category: Salad, Side Dish
• Method: Mixing
• Cuisine: Mediterranean-inspired

Nutrition

• Calories: 130
• Sodium: 180mg
• Fat: 10g
• Carbohydrates: 8g
• Fiber: 2g
• Protein: 1g