This simple cucumber beet salad is a refreshing and nutritious dish perfect for any occasion. Crisp cucumbers pair perfectly with the earthy sweetness of beets, creating a delightful harmony of flavors.
Table of Contents
Ingredients Cucumber Beet Salad
The ingredients used in this recipe add a variety of textures and flavors. This salad is perfect for a quick lunch or a refreshing side dish..
Ingredients For Cucumber Beet Salad (for 4 People)
To prepare this colorful and nutritious salad, you will need the following ingredients. These quantities are perfect for serving four people:
- Beets: 400g (cooked and diced) – Provides a sweet, earthy flavor and a vibrant color.
- Cucumber: 200g (sliced) – Adds a refreshing crunch to the salad.
- Red onion: 50g (thinly sliced) – Gives a bit of sharpness and tanginess.
- Fresh dill: 10g (chopped) – Offers a fragrant, herbaceous note.
- Fresh mint: 10g (chopped) – Adds a refreshing, cool flavor.
- Lemon juice: 30ml – Brings brightness and acidity.
- Dijon mustard: 15g – Adds a mild spicy tang.
- Tahini: 10g – Provides a creamy texture and nutty flavor.
- Garlic: 1 clove (minced) – Adds a robust and savory taste.
- Maple syrup: 10g – Offers a touch of sweetness.
- Nutritional yeast: 5g (optional) – Adds a cheesy flavor and boosts nutrition.
- Pumpkin seeds: 20g – Adds a crunchy texture and nutty taste.
Step 1: Prepare The Beets
The first step to making this salad is preparing the beets. This step is crucial as it sets the foundation for the entire dish.
Cook The Beets
To start, you’ll need to cook the beets. Begin by washing the beets thoroughly to remove any dirt. Next, trim the ends of the beets but leave the skin on. This helps retain their nutrients and color during cooking.
Here are the steps to cook your beets:
- Place the beets in a large pot.
- Cover the beets with water, making sure they’re fully submerged.
- Bring the water to a boil over high heat.
- Once boiling, reduce the heat to medium-low.
- Simmer the beets for about 30-45 minutes, until they are tender.
To check if the beets are done, insert a fork into the largest beet. If it goes in easily, the beets are ready. Cooking times may vary based on the size of your beets.
| Size of Beets | Cooking Time |
|---|---|
| Small (1-2 inches) | 30 minutes |
| Medium (2-3 inches) | 45 minutes |
| Large (3+ inches) | 1 hour |
After cooking, drain the beets and let them cool. Once cool enough to handle, peel off the skins. They should come off easily by rubbing them with your hands or a paper towel. Now your beets are ready to be sliced and added to the salad.
Step 2: Prepare The Vegetables
In this step-by-step guide, we’ll walk you through how to prepare the vegetables. It’s an essential part of making this salad delicious.
Slice The Cucumber
Start by selecting fresh cucumbers. Wash the cucumbers thoroughly under running water to remove any dirt. Use a vegetable peeler to peel the skin, if desired. Some people prefer to leave the skin on for added texture and nutrients.
Next, place the cucumber on a cutting board. Use a sharp knife to slice the cucumber into thin, even rounds. Aim for slices that are about 1/8 inch thick. Thinner slices will allow the flavors to meld better in the salad.
After slicing, place the cucumber pieces in a large bowl. This will help in mixing them with other vegetables later. Make sure to use fresh cucumbers for the best taste and crunch.
Slice The Red Onion
Red onions add a zesty kick to your cucumber beet salad. Begin by peeling the outer skin of the onion. Cut off both ends to create a stable surface for slicing.
Place the onion on a cutting board. Slice the onion in half from top to bottom. Lay each half flat on the board, then slice into thin, even strips. Aim for slices about 1/8 inch thick. Thinner slices will blend better with the salad.
To reduce the strong flavor of red onions, you can soak the slices in cold water for 10 minutes. Drain them well before adding to the salad. This simple step can make the onions less pungent.
- Peel the outer skin
- Cut off both ends
- Slice in half
- Lay flat and slice into thin strips
- Soak in cold water (optional)
Once sliced, add the red onion strips to the bowl with the cucumbers. Mixing them right away helps distribute the flavors evenly. Fresh red onions will enhance the overall taste of your salad.
Step 3: Chop The Fresh Herbs
One key step that elevates this dish is chopping fresh herbs. Fresh herbs like dill and mint add a burst of flavor and aroma.
Chop The Dill And Mint
To start, gather fresh dill and mint leaves. These herbs will bring a refreshing taste to your salad. Make sure the herbs are washed and dried properly. Wet herbs can become slippery and hard to chop.
First, let’s focus on the dill:
- Remove the dill fronds from the thick stems.
- Gather the fronds into a small bunch.
- Use a sharp knife to finely chop the dill.
Next, prepare the mint:
- Pluck the mint leaves off the stems.
- Stack a few leaves together.
- Roll the leaves into a tight bundle.
- Slice the bundle thinly into ribbons.
| Herb | Preparation | Chopping Method |
|---|---|---|
| Dill | Remove fronds from stems | Finely chop |
| Mint | Pluck leaves, stack, and roll | Slice into ribbons |
Chopping herbs correctly enhances their flavor and ensures even distribution in your salad. Dill adds a tangy note, while mint provides a cooling effect. These fresh herbs will make your cucumber beet salad both delicious and aromatic. Enjoy the burst of flavor with every bite!
Step 4: Make The Dressing
Make the Dressing. This step ties all the flavors together.
Combine Dressing Ingredients
To make the dressing, gather your ingredients. This dressing needs only a few simple items. They blend perfectly to enhance the salad’s flavors. Here’s what you need:
- Olive oil – 3 tablespoons
- Lemon juice – 2 tablespoons, freshly squeezed
- Honey – 1 teaspoon
- Salt – 1/2 teaspoon
- Black pepper – 1/4 teaspoon, freshly ground
Start by combining the olive oil and lemon juice in a small bowl. Use a whisk to mix them well. Add the honey next. The honey adds a touch of sweetness. Whisk again until it blends smoothly.
Next, sprinkle in the salt and black pepper. These will enhance the overall taste. Whisk everything together one last time. The dressing should be well-mixed and smooth.
Here’s a quick overview in table form:
| Ingredient | Quantity |
|---|---|
| Olive oil | 3 tablespoons |
| Lemon juice | 2 tablespoons |
| Honey | 1 teaspoon |
| Salt | 1/2 teaspoon |
| Black pepper | 1/4 teaspoon |
Whisking the ingredients thoroughly ensures a well-blended dressing. This dressing adds a bright, tangy flavor to the salad. It’s simple, healthy, and delicious.
Optional: Add Nutritional Yeast
For an extra boost, add nutritional yeast. This ingredient is optional but highly recommended. Nutritional yeast adds a cheesy, nutty flavor. It’s also packed with nutrients.
Here’s why you should consider adding it:
- Rich in B vitamins – These are essential for energy production.
- Contains protein – It’s a good source of plant-based protein.
- Low in calories – Nutritional yeast is diet-friendly.
- Boosts flavor – It enhances the overall taste.
To add nutritional yeast, sprinkle 1 to 2 tablespoons into the dressing. Mix it well with the whisk. Make sure it blends smoothly.
Here’s a quick nutritional profile:
| Nutrient | Amount per 2 tablespoons |
|---|---|
| Calories | 20 |
| Protein | 2 grams |
| Vitamin B12 | 17.6 micrograms |
| Folate | 240 micrograms |
Adding nutritional yeast makes the dressing more nutritious. It’s a great way to boost the salad’s health benefits. Plus, it adds a unique flavor that pairs well with cucumbers and beets.
Step 5: Assemble The Salad
In this step, we combine the crisp vegetables and aromatic herbs with the flavorful dressing to create a vibrant and delicious salad.
Mix The Vegetables And Herbs
Start by gathering your freshly prepared ingredients. You will need:
- 2 cups of sliced cucumbers
- 1 cup of shredded beets
- 1/2 cup of chopped fresh dill
- 1/4 cup of thinly sliced red onions
- 1/4 cup of chopped fresh parsley
In a large mixing bowl, combine the cucumbers and beets. Use a wooden spoon or your hands to gently mix them. Next, add the red onions, dill, and parsley. Make sure everything is evenly distributed.
Mixing the vegetables and herbs ensures that the flavors blend well. You want each bite to have a bit of everything. If you prefer, you can use a table to keep track of your ingredients:
| Ingredient | Quantity |
|---|---|
| Cucumbers | 2 cups |
| Beets | 1 cup |
| Fresh Dill | 1/2 cup |
| Red Onions | 1/4 cup |
| Fresh Parsley | 1/4 cup |
Once the vegetables and herbs are mixed, set the bowl aside. Let’s move on to adding the dressing.
Add The Dressing
The dressing is what ties the salad together. For this recipe, you will need:
- 1/4 cup of olive oil
- 2 tablespoons of apple cider vinegar
- 1 tablespoon of honey
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and black pepper. Make sure the dressing is well combined. You want a smooth and consistent mixture.
Pour the dressing over the mixed vegetables and herbs. Use a large spoon to gently toss everything together. Ensure that the dressing coats all the ingredients evenly. This will enhance the flavors and make the salad more delicious.
After adding the dressing, let the salad sit for a few minutes. This allows the flavors to meld together. Now, your Easy Recipe Cucumber Beet Salad is ready to serve and enjoy!
Step 6: Garnish And Serve
This step is all about adding those final touches that elevate your salad to a new level of deliciousness.
Add Pumpkin Seeds
Pumpkin seeds are a great choice for garnishing your cucumber beet salad. They add a delightful crunch and a nutty flavor that complements the fresh ingredients. Here’s how you can incorporate them:
- Roast the seeds: Lightly roast the pumpkin seeds in a pan for 5-7 minutes until golden brown. This brings out their natural flavors.
- Season lightly: Sprinkle a pinch of salt and a dash of paprika for an extra kick.
- Sprinkle generously: Once roasted and seasoned, sprinkle the pumpkin seeds over the salad. Make sure to spread them evenly so every bite has a bit of crunch.
For a bit of variety, you can also try mixing the pumpkin seeds with other seeds like sunflower or flax. This not only adds different textures but also boosts the nutritional value of your salad.
Below is a simple table to help you with the roasting process:
| Step | Action | Time |
|---|---|---|
| 1 | Heat pan | 2 minutes |
| 2 | Add pumpkin seeds | 5-7 minutes |
| 3 | Stir occasionally | Throughout |
| 4 | Remove from heat | Immediate |
| 5 | Season | 1 minute |
By following these steps, your salad will be both visually appealing and delicious. The pumpkin seeds add that perfect touch of crunch and flavor, making your Cucumber Beet Salad truly irresistible.
Nutritional Benefits Cucumber Beet Salad
This vibrant salad combines the crispness of cucumbers with the earthy sweetness of beets. Not only is it delicious, but it also offers numerous health benefits.
Health Perks Of Cucumbers
Cucumbers are more than just a hydrating veggie. They are packed with essential nutrients that can boost your health. Here are some key benefits:
- Hydration: Cucumbers are made up of 95% water, keeping you hydrated.
- Low in Calories: Perfect for weight management, as they are low in calories.
- Rich in Antioxidants: Contains antioxidants like beta-carotene and flavonoids.
- Supports Heart Health: Cucumbers have potassium, which helps control blood pressure.
- Skin Health: The silica in cucumbers promotes healthy skin.
Let’s break down the nutritional content of cucumbers:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 16 kcal |
| Water | 95% |
| Vitamin K | 16.4 mcg |
| Potassium | 147 mg |
| Fiber | 0.5 g |
Benefits Of Beets
Beets are nutritional powerhouses. They add a beautiful color to your salad and are loaded with health benefits. Here’s why beets are amazing:
- Rich in Nutrients: Beets are high in vitamins and minerals, including folate, manganese, and vitamin C.
- Boosts Stamina: The nitrates in beets can improve exercise performance.
- Supports Heart Health: Beets help lower blood pressure, thanks to their nitrate content.
- Anti-inflammatory Properties: The betalains in beets have anti-inflammatory effects.
- Improves Digestion: Beets are a great source of dietary fiber.
Here’s a look at the nutritional content of beets:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 43 kcal |
| Vitamin C | 4.9 mg |
| Folate | 109 mcg |
| Fiber | 2.8 g |
| Manganese | 0.3 mg |
