Simple Cucumber Salad

This Simple Cucumber Salad has a refreshing flavor that is delicious beside any protein—from poached fish to grilled lamb chops. It keeps very well so it’s still tasty as leftovers the next day. And, it’s a perfect side dish to bring to a barbecue!

Featured Ingredients

Cucumbers have an incredibly high water content of 95% and are particularly rich in vitamin K and beneficial phytonutrients. With a Nutrivore Score of 472, they are a high nutrient-dense food and one of the most popular “vegetables” around the world.

Olive oil is consistently linked with health benefits, including reducing cardiovascular disease risk (both heart disease and stroke), Alzheimer’s risk, and cancer risk, improving blood sugar regulation and insulin sensitivity, reducing likelihood of weight gain (and maybe even aid in weight loss), reducing joint pain and swelling in rheumatoid arthritis, and generally reduce markers of inflammation.

Lemons are the most nutrient-dense citrus fruit. They are particularly rich in vitamin C, providing more vitamin C than oranges per serving! Vitamin C has powerful antioxidant properties, along with serving as an enzyme cofactor, and playing important roles in immune system and mental health.

Cucumber Nutrients

Extra-Virgin Olive Oil Nutrients

Lemon Nutrients

Simple Cucumber Salad

Nutrivore Score: 243

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 140kcal

Print Recipe Pin Recipe

Ingredients

• 1 1/2 English cucumbers
• 1 – 2 teaspoons salt
• 4 whole green onions
• 2 tablespoons cilantro chopped
• 1 teaspoon lemon zest
• 1/4 cup lemon juice freshly squeezed
• 1/4 cup olive oil
• 1/8 teaspoon cracked pepper

Instructions

• Slice cucumber very finely (I like to use my Mandoline Slicer set to 1/8” thick).  Sprinkle liberally with salt and let sit in a colander in your sink for 1 hour.
• Rinse cucumber thoroughly (taste a piece to make sure you’ve rinsed all the salt off).  Let the cucumber slices drain on paper towels or a clean tea towel to dry completely.
• Slice green onions.  Finely chop cilantro.  Finely zest lemon.  Combine onions, cilantro, lemon juice, lemon zest, olive oil and cracked pepper and stir to combine.
• Pour dressing over the cucumber, stir to incorporate and serve!  You can refrigerate this salad for several hours up to overnight; simply give it a stir to redistribute the dressing before serving.

Nutrition

Nutrition Facts

Simple Cucumber Salad

Amount per Serving

Calories

140

% Daily Value*

Fat

 

14

g

22

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

10

g

Sodium

 

584

mg

25

%

Potassium

 

187

mg

5

%

Carbohydrates

 

5

g

2

%

Fiber

 

1

g

4

%

Sugar

 

2

g

2

%

Protein

 

1

g

2

%

Vitamin A

 

143

IU

3

%

Vitamin C

 

10

mg

12

%

Calcium

 

21

mg

2

%

Iron

 

0.4

mg

2

%

* Percent Daily Values are based on a 2000 calorie diet.