Cucumber and Tomato Salad
Lunch • India
How to Make Cucumber and Tomato Salad (Traditional & Healthy Version)
Cucumber and Tomato Salad, known locally as 'Kheera Tamatar ka Salad', is a simple yet flavorful dish that graces Indian dining tables, especially during the hot summer months. This salad combines crisp kheera (cucumber) and juicy tamatar (tomato) with the freshness of dhania (coriander), nimbu (lemon) juice, and the subtle heat of green chili, resulting in a refreshing medley of flavors that complement any Indian meal. Traditionally, this salad is served as a side dish with dal, sabzi, or khichdi, adding a crunchy and hydrating element to the meal. Highly popular across all regions of India, this salad is quick to assemble and requires no cooking, making it a perfect choice for those seeking a light, healthy lunch or a quick snack. Its crunchy texture and tangy taste make it a crowd-pleaser during family gatherings, festivals like Holi or Diwali, and especially during fasting periods when light, sattvic food is preferred. The salad’s versatility allows for numerous regional twists, such as the addition of roasted jeera (cumin) powder in North India or grated coconut in the South, making it a truly pan-Indian favorite. Cucumber and Tomato Salad is not only visually appealing with its vibrant colors but also full of health benefits, making it ideal for calorie-conscious eaters. With easily available ingredients and minimal preparation, it’s a must-have in any Indian kitchen.
Ingredients(for 1 bowl per person (approx. 200g))
- 1 large (about 150g) Cucumber (kheera) (peeled if desired)
- 2 medium (about 150g) Tomato (tamatar) (firm and ripe)
- 1 small Onion (pyaz) (finely chopped) - optional
- 2 tbsp Fresh coriander (dhania) leaves (finely chopped)
- 1 Green chili (finely chopped, adjust to taste) - optional
- 1 tbsp Lemon juice (nimbu ka ras) (freshly squeezed)
- 1/2 tsp Roasted cumin (jeera) powder
- 1/4 tsp Black salt (kala namak) (or regular sendha namak for fasting)
- to taste Salt
- 1/4 tsp Freshly ground black pepper - optional
Instructions
- 1
Wash the cucumber, tomatoes, and coriander leaves thoroughly under running water.
2 minutes
Use organic produce for best flavor and nutrition.
- 2
Peel the cucumber if desired and chop it into small cubes. Chop the tomatoes into similar-sized pieces.
3 minutes
Deseed tomatoes for less watery salad.
- 3
Finely chop the onion, green chili, and coriander leaves.
2 minutes
If onions are too pungent, soak in water for 5 minutes.
- 4
In a large bowl, combine the chopped cucumber, tomato, onion, green chili, and coriander leaves.
2 minutes
Toss gently to avoid mashing the tomatoes.
Why This Dish is Healthy
This dish is a healthy choice because it's made from fresh, raw vegetables, ensuring maximum nutrient retention. With high water and fiber content, it supports digestion and promotes satiety, making it ideal for weight management. The absence of oil keeps the fat content low, and the spices used not only enhance taste but also aid metabolism. It's suitable for most diets, including vegan and gluten-free lifestyles.
Cucumber and Tomato Salad is low in calories and packed with essential nutrients. Cucumbers are high in water content, keeping you hydrated, while tomatoes provide a rich source of vitamin C, potassium, and antioxidants like lycopene. Onions and coriander add dietary fiber, vitamins A and K, and phytonutrients. The use of lemon juice boosts vitamin C intake and enhances iron absorption. Overall, this salad is low in fat, cholesterol-free, and provides a good balance of vitamins, minerals, and dietary fiber.
Pro Tips
- 💡Tip 1: Deseed tomatoes and lightly salt cucumbers to reduce wateriness if preparing in advance.
- 💡Tip 2: Add lemon juice only before serving to retain crunch.
- 💡Tip 3: For a richer flavor, sprinkle a pinch of chaat masala or roasted sesame seeds.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 8 hours. For best texture and freshness, prepare just before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 50.0 kcal |
