Beetroot and Cucumber Salad with Yoghurt
Lunch • India
How to Make Beetroot and Cucumber Salad with Yoghurt (Traditional & Healthy Version)
Beetroot and Cucumber Salad with Yoghurt, known locally as 'Chukandar aur Kheera ka Dahi Salad', is a refreshing and nutritious dish enjoyed across India. This salad combines the earthy sweetness of beetroot (chukandar), the crispness of cucumber (kheera), and the creamy sourness of dahi (curd/yoghurt) to create a vibrant accompaniment that's both satisfying and light. Traditionally served as a side dish during lunch, especially in the warmer months, this salad adds a pop of color and nutrition to any thali. The dish is popular due to its simplicity and adaptability, making it a staple in North Indian households and during festivals like Navratri, when light and sattvic foods are preferred. The blend of spices, fresh coriander (dhaniya), and a hint of roasted cumin (jeera) powder elevate the taste while keeping the recipe low in calories. Packed with vitamins and minerals, this salad is a great way to include more vegetables and probiotics in your daily diet. Its cooling properties make it ideal for the Indian climate, and it pairs wonderfully with roti, dal, or even as a standalone light lunch.
Ingredients(for 1 medium bowl per person)
- 1 medium (grated) Beetroot (Chukandar) (boiled or raw as per preference)
- 1 medium (peeled and diced) Cucumber (Kheera)
- 1 cup Curd (Dahi/Yoghurt) (low-fat preferred)
- 2 tablespoons Fresh Coriander Leaves (Dhaniya) (finely chopped)
- 1/2 teaspoon Roasted Cumin Powder (Bhuna Jeera)
- 1/4 teaspoon Black Salt (Kala Namak)
- 1 small Green Chili (finely chopped, optional for spice) - optional
- 1 teaspoon Lemon Juice (Nimbu Ras)
- to taste Salt
- 1/4 teaspoon Chaat Masala (optional, for extra tang) - optional
Instructions
- 1
Wash, peel, and grate the beetroot (chukandar). Peel and dice the cucumber (kheera) into small cubes.
5 minutes
Use a box grater for beetroot to avoid staining hands; wear gloves if preferred.
- 2
In a large mixing bowl, combine grated beetroot and chopped cucumber.
2 minutes
Pat cucumber with a kitchen towel to remove excess moisture.
- 3
Add low-fat curd (dahi), roasted cumin powder (bhuna jeera), black salt (kala namak), regular salt, and lemon juice (nimbu ras) to the bowl.
3 minutes
Whisk curd well before adding for a creamy texture.
- 4
Mix in finely chopped green chili and chaat masala if you prefer a spicy, tangy flavor.
2 minutes
For a milder salad, skip green chili and chaat masala.
Why This Dish is Healthy
This salad is an excellent choice for those seeking a healthy vegetarian recipe. It is low in calories, high in dietary fiber, and provides essential vitamins and minerals. The use of low-fat dahi (curd) adds protein and beneficial bacteria for digestion, while fresh vegetables keep the dish light and filling. No frying or heavy oils are involved, making it suitable for weight management and overall wellness.
Beetroot and Cucumber Salad with Yoghurt is rich in fiber, vitamins, and probiotics. Beetroot provides folate, iron, potassium, and antioxidants that support heart health and improve blood circulation. Cucumber hydrates the body and offers vitamin K, while low-fat dahi (yoghurt) adds protein, calcium, and gut-friendly probiotics. Roasted cumin aids in digestion, and fresh coriander offers vitamin C and phytonutrients. This salad is low in calories, high in nutrients, and free from added sugars or unhealthy fats.
Pro Tips
- 💡Tip 1: Always use fresh curd (dahi) for the creamiest texture.
- 💡Tip 2: To prevent watery salad, salt the cucumber and let it sit for 10 minutes, then drain excess water.
- 💡Tip 3: For extra crunch, add a handful of roasted peanuts or seeds before serving.
Storage & Serving
Store leftover salad in an airtight container in the refrigerator for up to 1 day. Mix well before serving, as the yoghurt may separate. Best consumed fresh for optimal taste and texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
