Cucumber and Tomato Curd Salad
Lunch • India
How to Make Cucumber and Tomato Curd Salad (Traditional & Healthy Version)
Cucumber and Tomato Curd Salad, commonly known as 'Kheera Tamatar Dahi Salad,' is a refreshing and nutritious dish enjoyed across India, especially during the warm summer months. Rooted in Indian culinary traditions, this salad is a staple at family meals, festive gatherings, and as a cooling side during spicy curries. The combination of crisp kheera (cucumber) and juicy tamatar (tomato) with creamy dahi (curd) creates a harmonious medley of textures and flavors that soothe the palate. This salad is appreciated for its simplicity and versatility. It often accompanies everyday thalis and is a favorite during Navratri fasting or Holi feasts, thanks to its light, hydrating qualities. The subtle seasoning of roasted jeera (cumin) and kala namak (black salt) brings out the natural sweetness of the vegetables while the dahi provides a tangy, protein-rich base. Whether served at lunch or as a healthy snack, this salad stands out as a cooling, gut-friendly choice rooted in Indian culinary wisdom.
Ingredients(for 1 medium bowl per serving)
- 1 cup Cucumber (kheera) (peeled and diced)
- 1 cup Tomato (tamatar) (diced)
- 1 cup Curd (dahi) (thick, fresh)
- 1/4 cup Onion (pyaaz) (finely chopped) - optional
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- 1/4 tsp Black salt (kala namak)
- 2 tbsp Fresh coriander leaves (dhaniya) (chopped)
- 1 Green chili (hari mirch) (finely chopped, optional) - optional
- to taste Salt
- 1/4 tsp Black pepper powder - optional
Instructions
- 1
Wash and peel the cucumber. Dice it into small, even pieces. Similarly, wash and dice the tomatoes. If using, finely chop the onion and green chili.
5 minutes
For extra crunch, keep the cucumber skin if it's tender and organic.
- 2
In a large mixing bowl, add the diced cucumber, tomatoes, onion, and green chili.
2 minutes
Mix gently to avoid mashing the tomatoes.
- 3
Add thick, chilled curd (dahi) to the vegetables. Whisk lightly to combine without breaking the vegetable pieces.
2 minutes
Use hung curd for a creamier texture.
- 4
Sprinkle roasted cumin powder, black salt, regular salt, and black pepper over the mixture.
1 minute
Roast cumin seeds on a tawa and grind fresh for best flavor.
Why This Dish is Healthy
Cucumber and Tomato Curd Salad is a naturally low-calorie, high-fiber dish that promotes satiety without adding excess calories. The use of dahi ensures a good protein content, supporting muscle health. Cucumber and tomato add hydration, vitamins, and minerals, while spices like jeera aid digestion. Free from deep-frying or heavy oils, this salad supports weight loss, diabetes management, and heart health, making it a smart choice for a nutritious Indian lunch.
This salad is a powerhouse of hydration, vitamins, and minerals. Cucumber is rich in water, aiding hydration, while tomatoes add vitamin C and antioxidants like lycopene. Curd (dahi) is an excellent source of probiotics, calcium, and protein, supporting gut health and bone strength. The addition of spices like cumin and coriander not only enhances flavor but also provides digestive benefits. The salad is low in calories and contains healthy carbs, minimal fat, and a moderate amount of protein, making it ideal for balanced diets.
Pro Tips
- 💡Tip 1: Use thick, homemade curd for a creamier texture and better taste.
- 💡Tip 2: Chill all ingredients before preparing for an instantly cool salad.
- 💡Tip 3: Add a dash of lemon juice for extra tang and vitamin C.
Storage & Serving
Store the salad in an airtight container in the refrigerator for up to 1 day. Stir before serving as water may separate. Best enjoyed fresh for maximum crunch and taste.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 95.0 kcal |
