Cucumber & Beetroot Salad

Prep Time: 15 minutes
Cook Time: 30–40 minutes if using fresh beets
Chill Time: 20 minutes
Servings: 4–6

Ingredients

• 2 medium beetroots, cooked, peeled, and diced
• 2 large cucumbers, chopped
• 1/4 red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh dill, chopped
• 3 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp apple cider vinegar
• 1 tsp honey
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp garlic powder

Optional Additions

• 1/2 cup crumbled feta cheese
• 1/4 cup chopped walnuts
• 1 avocado, diced
• 1/2 cup chickpeas
• A pinch of red pepper flakes

Instructions

1. If using fresh beetroots, wash them well and place them in a pot of water. Bring to a boil and cook for about 30–40 minutes, or until they are tender when pierced with a fork.
2. Drain the cooked beets and allow them to cool completely.
3. Peel the cooled beetroots and cut them into small bite-size cubes.
4. Wash the cucumbers and chop them into similar-size pieces. If the cucumbers have very thick skin, peel them partially or completely.
5. Thinly slice the red onion. For a milder onion flavour, soak the slices in cold water for 5–10 minutes, then drain.
6. Add the beetroot, cucumber, red onion, parsley, and dill to a large mixing bowl.
7. In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, honey, salt, black pepper, and garlic powder.
8. Pour the dressing over the salad.
9. Gently toss everything together until the vegetables are evenly coated. Be careful not to mix too aggressively because the beetroot will naturally colour the cucumber.
10. If using feta cheese, walnuts, avocado, or chickpeas, gently fold them in after the salad has been dressed.
11. Cover the bowl and refrigerate for about 20 minutes before serving. This gives the flavours time to blend.
12. Taste before serving and add a little more salt, black pepper, or lemon juice if needed.

Tips

Use chilled cooked beets for the best texture and freshest flavour.

If you want the cucumbers to stay brighter and avoid becoming completely pink, toss the beets separately with a little dressing first, then gently combine them with the cucumber just before serving.

English cucumbers or Persian cucumbers work especially well because they are crisp and contain fewer large seeds.

For a creamier version, replace part of the olive-oil dressing with Greek yoghurt.

Feta cheese adds a salty, creamy contrast that pairs beautifully with sweet beetroot.

To make the salad more filling, add chickpeas, quinoa, grilled chicken, or boiled eggs.

Storage

Store the salad in an airtight container in the refrigerator for up to 2–3 days.

The cucumbers will gradually release water, so the salad is best during the first day.

If preparing ahead, keep the dressing separate and combine it with the vegetables shortly before serving.

Do not freeze this salad because cucumber becomes soft and watery after thawing.

Nutritional Information

Approximate nutrition per serving without optional toppings:

• Calories: 120–150 kcal
• Protein: 2–3 g
• Carbohydrates: 13–16 g
• Fat: 7–9 g
• Fibre: 3–4 g
• Sugar: 8–10 g

Nutrition will vary depending on the size of the vegetables and optional additions.

Benefits

Beetroot provides fibre, folate, potassium, and naturally occurring nitrates.

Cucumber is refreshing, hydrating, and relatively low in calories.

Fresh herbs such as parsley and dill add flavour along with small amounts of vitamins and antioxidants.

Olive oil provides unsaturated fats and helps the body absorb fat-soluble nutrients from the vegetables.

Adding chickpeas or feta can increase the protein and make the salad more satisfying.

Frequently Asked Questions

Can I use canned beetroot?
Yes. Drain it very well before adding it to the salad. Choose plain cooked beetroot rather than heavily sweetened pickled beets if you want a fresher flavour.

Can I use raw beetroot?
Yes. Raw beetroot can be grated or sliced very thinly, but it will have a firmer texture and more earthy flavour.

Can I make this salad ahead of time?
Yes. Prepare the vegetables and dressing separately, then toss them together shortly before serving for the best texture.

What cheese goes well with cucumber and beetroot salad?
Feta and goat cheese both work especially well.

How can I make it creamy?
Mix Greek yoghurt with lemon juice, garlic, salt, and a little olive oil and use that as the dressing.

Can I make it vegan?
Yes. The basic recipe is vegan if you use maple syrup instead of honey and skip feta cheese.

What can I serve with this salad?
It pairs well with grilled chicken, salmon, roasted meat, rice dishes, sandwiches, or other Mediterranean-style dishes.

How can I make it more filling?
Add chickpeas, lentils, quinoa, avocado, walnuts, or grilled protein.

Why did my cucumber turn pink?
Beetroot releases its natural pigment very easily. This is completely normal and does not affect the flavour.

Should this salad be served cold?
Yes. It tastes especially fresh and refreshing when lightly chilled before serving.