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When it comes to healthy and delicious side dishes, a cucumber-yogurt salad stands out as a versatile option. This refreshing salad pairs perfectly with main courses of meat or fish and can also serve as a tasty filling for pita bread. If you prefer, you can grate the cucumbers instead of chopping them to create a delightful dip. Let’s dive into the details of making this salad and explore its numerous health benefits.
For Representation only
Ingredients for Cucumber-Yogurt Salad
You will need the following items to make this salad:
4 large cucumbers, peeled
½ teaspoon salt
2 cups low-fat plain yogurt
2 teaspoons lemon juice
2-4 cloves garlic, minced
Freshly ground pepper, to taste
2 tablespoons chopped fresh parsley, or 2 tablespoons chopped fresh mint
1 tablespoon extra-virgin olive oil
Video Credit: Natashas Kitchen
Directions to Make the Salad
Follow these simple steps to make your cucumber-yogurt salad:
Prepare the Cucumbers: Cut the cucumbers in half and remove the seeds. Then, cut each cucumber half into quarters lengthwise. Slice these quarters crosswise into 1/4-inch pieces. Place the cucumber pieces in a bowl, sprinkle them with salt, toss well, and set aside for at least 20 minutes.
Make the Yogurt Mixture: In a medium bowl, combine the yogurt, lemon juice, minced garlic, freshly ground pepper, and chopped parsley or mint. Stir in the extra-virgin olive oil briskly to blend the flavours.
Combine and Toss: Drain the cucumbers to remove the excess moisture. Return them to the bowl, pour the yogurt mixture over the cucumbers, and toss well to ensure everything is evenly coated.
Health Benefits of Cucumbers
Are cucumbers healthy? Absolutely! Cucumbers are about 95% water, making them an excellent hydrating vegetable. They contain natural compounds, including antioxidants, that help prevent the multiplication of cancer cells. Cucumbers may also aid in preventing diabetes. The antioxidants and minerals in cucumbers, particularly the mineral silica, help your body produce collagen, which nourishes your skin and keeps it smooth and firm.
Nutritional Value of Yogurt
Is yogurt good for you? Yogurt is a nutritious food rich in protein, calcium, phosphorous, and vitamin B12. It is also a good source of potassium, zinc, and vitamin D. These nutrients collectively support bone and muscle growth, healthy nervous and immune systems, cell growth and development, and healthy blood pressure. The probiotics in yogurt can improve your digestive system by providing beneficial bacteria to your gut’s microbiome.
Choosing the Right Cucumbers
What type of cucumber should I use? For this salad, American cucumbers are ideal. These cucumbers, often simply labelled “cucumber” at grocery stores, have thicker skin and large seeds that are typically scooped out along with the pulp to remove excess moisture in salads, sandwiches, and soups.
Experimenting with Fresh Herbs
Can I use other fresh herbs? Absolutely! Besides parsley and mint, you can experiment with other fresh herbs like dill or chives to customize the flavour of your cucumber-yogurt salad.
Preparing in Advance
Can I make cucumber-yogurt salad ahead? While it’s best to serve this salad fresh, you can make the yogurt mixture ahead of time and refrigerate it in an airtight container for up to one day. However, combining the cucumbers and yogurt mixture just before serving will ensure the best texture and flavour.
Peeling Cucumbers for Salads
How can cucumbers in salads not become soggy? Yes, if you’re using American cucumbers, it’s a good idea to peel their tougher skin, which is often coated in wax to prolong their shelf life. Thin-skinned varieties like English or Persian cucumbers do not require peeling.
Keeping Cucumbers Crisp
How do you prevent cucumbers from getting soggy in salads? To prevent cucumbers from getting too soggy, lightly salt them to draw out excess moisture. For this recipe, sprinkle the sliced cucumbers with salt and leave them in a bowl for at least 20 minutes. The salt draws out moisture, keeping the cucumbers crisp and enhancing their flavour before adding the yogurt mixture. Additionally, removing the seeds and pulp helps maintain a firmer texture.
Active and Total Time
Active Time: 20 minutes
Total Time: 20 minutes
Servings and Nutrition Profile
This recipe yields 4 servings. The cucumber-yogurt salad is high in calcium, supports bone health, is suitable for healthy pregnancy diets, vegetarian, gluten-free, and low-calorie.
Conclusion
A cucumber-yogurt salad is not only a refreshing and delicious side dish but also a nutritious addition to your meal. With the health benefits of cucumbers and yogurt, this salad is an excellent choice for those looking to enhance their diet with hydrating, antioxidant-rich, and probiotic-packed foods. Whether you serve it alongside meat or fish, as a pita filling, or as a dip, this versatile salad is sure to be a hit. Enjoy the crisp and creamy combination, and feel free to experiment with different fresh herbs to find your perfect flavour profile.