Summer Cucumber Salad: Fresh, Healthy, Delicious, the new recipe for your summer.
At the end of the article, you will find six tasty variations.
I was never a fan of cucumber… actually, let’s say it: I didn’t like it at all! But this salad changed my mind. It’s fresh, crunchy, and flavorful: perfect to enjoy at lunch or dinner during the hottest days.
Do you know why I tried it? Because my daughter loves cucumbers, and I wanted to find a creative way to bring them to the table. The result? Now I often make it during summer!
Another point in favor of cucumbers: they are composed of 95% water and have only 14 calories per 100 grams, so they are perfect if you want to lose weight with taste or simply stay light during the summer.
And it doesn’t end here: this salad lends itself to endless variations that make it irresistible every time.
🎯 My favorite? The one with feta and cherry tomatoes: a fresh, salty, and creamy mix that turns a simple dish into a perfect summer lunch/dinner.
Try it yourself and personalize it with your favorite ingredients: black olives, red onion, avocado… the possibilities are endless!
So, what are you waiting for? Prepare this Summer Cucumber Salad with me: Fresh, Healthy, Delicious.
Hey, that’s delicious!
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- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 5 Minutes
- Portions: 2
- Cooking methods: No cooking
- Cuisine: Italian
- Seasonality: Spring, Summer
- Energy 51.29 (Kcal)
- Carbohydrates 11.62 (g) of which sugars 5.49 (g)
- Proteins 2.80 (g)
- Fat 0.38 (g) of which saturated 0.12 (g)of which unsaturated 0.14 (g)
- Fibers 1.67 (g)
- Sodium 571.73 (mg)
Indicative values for a portion of 150 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 3 cucumbers
- 1 tablespoon soy sauce
- 3 drops tabasco
- to taste black pepper
Tools to prepare the Delicious Healthy Fresh Summer Cucumber Salad
- 1 Knife
- 1 Cutting Board
- 2 Bowls
Steps to prepare the Delicious Healthy Fresh Summer Cucumber Salad
Wash the cucumbers, then cut them into large pieces. Squeeze them to remove the excess water. If the skin is too thick, you can remove it.
Season with low-sodium soy sauce, a few drops of tabasco (optional), and pepper.
Mix gently and serve immediately, or let it marinate in the fridge for 10–15 minutes.
Variations to make the cucumber salad a complete meal:
1. Cucumbers + Feta + Chickpeas + Mint
Combine:
2 sliced cucumbers
100 g crumbled feta
150 g boiled chickpeas
Fresh chopped mint
👉 Perfect for a protein-rich and fresh Greek-style lunch.
2. Cucumbers + Tuna + Corn + Red Onion
A fresh and tasty mix:
2 cucumbers
1 can of natural tuna
100 g sweet corn
Sliced red onion
👉 Add whole wheat bread or rice cakes to complete.
3. Cucumbers + Hard-boiled Eggs + Avocado + Lemon
For a creamy and filling version:
2 hard-boiled eggs sliced into wedges
½ ripe avocado
Cucumbers and lemon juice
👉 Rich in good fats and high-quality proteins.
4. Cucumbers + Brown Rice + Edamame + Sesame
A summer macrobiotic-style bowl:
100 g cooked brown rice
80 g edamame
Cucumbers in strips
Sesame seeds and light soy sauce
👉 Balanced and perfect to take to work.
5. Cucumbers + Mozzarella + Cherry Tomatoes + Black Olives
A sort of revamped caprese:
1 mozzarella fiordilatte (125 g)
10 cherry tomatoes
Cucumbers and pitted olives
👉 Season with oil, salt, oregano, and basil.
6. Cucumbers + Quinoa + Hummus + Julienned Carrots
Perfect for those following a plant-based diet:
100 g cooked quinoa
2 tablespoons hummus
Cucumbers and grated carrots
👉 Serve it as a single dish with lemon and pepper.
Storage.
It’s best consumed within 24 hours. If there’s any left, store it in an airtight container in the fridge, without adding too much dressing to prevent it from becoming watery.
FAQ (Questions and Answers)
Can I prepare the cucumber salad in advance?
Yes, but we recommend dressing it just before serving, as cucumbers release a lot of water over time. You can still prepare and store the chopped ingredients in the fridge for a few hours.
Which cheese pairs best with cucumbers?
Greek feta is perfect: salty, creamy, and flavorful. Alternatively, you can use goat cheese, cubed mozzarella, or even tofu for a vegan version.
What dressing to use instead of soy sauce?
A classic mix of extra virgin olive oil, apple cider vinegar or lemon juice, salt, and pepper is ideal. For an extra touch, try with Greek yogurt and mint, or a dash of mild mustard.
Does cucumber salad help you lose weight?
Yes, cucumbers have very few calories (about 14 kcal per 100 g) and are rich in water. When dressed lightly, they are perfect for a healthy and low-calorie diet.
