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
- 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)
- 1 teaspoon Lemon Juice (Nimbu Ras)
- to taste Salt
- 1/4 teaspoon Chaat Masala (optional, for extra tang)
Step-by-step instructions
Step 1 · Wash
Wash, peel, and grate the beetroot (chukandar). Peel and dice the cucumber (kheera) into small cubes.
Step 2 · In a large mixing bowl
In a large mixing bowl, combine grated beetroot and chopped cucumber.
Step 3 · Add low-fat curd (dahi)
Add low-fat curd (dahi), roasted cumin powder (bhuna jeera), black salt (kala namak), regular salt, and lemon juice (nimbu ras) to the bowl.
Step 4 · Mix in finely chopped green chili and chaat masala if you prefer a ...
Mix in finely chopped green chili and chaat masala if you prefer a spicy, tangy flavor.
Step 5 · Gently fold all ingredients together until well combined
Gently fold all ingredients together until well combined. Taste and adjust salt or lemon juice as needed.
Step 6 · Garnish with fresh coriander leaves (dhaniya) just before serving
Garnish with fresh coriander leaves (dhaniya) just before serving.
Step 7 · Serve immediately as a side dish with roti and dal
Serve immediately as a side dish with roti and dal, or enjoy as a light lunch.
Why this recipe 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.
A note on tradition
Beetroot and Cucumber Salad with Yoghurt is a popular dish in Northern India, often served during hot summers and fasting periods like Navratri, as it's light, cooling, and sattvic (pure). It's commonly found on festive thalis or as a side at family gatherings. The simplicity and adaptability make it a favorite in Punjabi, Gujarati, and Bengali households, where salads (kachumber) are a daily staple to balance spicy curries and rotis.