Hot summer days and cucumber salad make for a perfect pair. And this salad is so incredibly easy and quick, it’s the perfect accompaniment to any summer cookout, barbecue or gathering.
Plus, it’s light and healthy.
A simple salad made from a simple fruit with amazing health benefits.
Cucumber Health Benefits
The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene. “Beta-carotene is an antioxidant that helps with immunity, skin, eye and the prevention of cancer,” says Angela Lemond, Texas-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
Hydration: Cucumbers are 95 percent water, which makes it a perfect food for summer.
Cancer prevention: Cucumbers contain two phytonutrient compounds associated with anti-cancer benefits: lignans and cucurbitacins. Cucurbitacins can help block the signaling pathways that are important for cancer cell proliferation and survival.
Skin: Registered Dietician, Megan Ware, says, “Cucumbers have a cooling and soothing effect that decreases swelling, irritation and inflammation when used topically. Cucumber slices can be placed on the eyes can decrease morning puffiness or alleviate and treat sunburn when placed on the affected areas.”
Bone health: According to the University of Maryland Medical Center, vitamin K is important to bone health. One cup of cucumber contains about 19 percent of the recommended daily intake of vitamin K.
Antioxidants: Cucumbers contain several antioxidants, including vitamin C, beta-carotene, and manganese, as well as flavonoids, triterpenes, and lignans that have anti-inflammatory properties. Vitamin C is well known for its immune system benefits, and beta-carotene has been shown to be beneficial for vision, according to the Mayo Clinic.
Quick Cucumber Salad
Thin slices of cucumber are the hallmark of this salad. Using a mandolin is an easy way to cut paper-thin slices.Print
An easy and fresh cucumber salad that’s ready in 15 minutes. Every summer meal deserves this side!
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Salad
1 pound seedless cucumbers, thinly sliced
1–1/2 teaspoons sugar
1–1/2 teaspoons kosher salt
2 1/2 tablespoons red wine vinegar
1/2 small onion, thinly sliced
1 clove garlic, minced
freshly ground black pepper
Optional: garnish with freshly chopped parsley
In a medium bowl, toss the cucumber slices with the sugar and salt and let stand for 5 minutes. Stir in the vinegar, onion, and garlic; refrigerate for 10 minutes, then serve chilled. Garnish with fresh parsley if desired.
Keywords: cucumber, cucumber salad, summer salad