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
- 1 large (about 150g) Cucumber (kheera) (peeled if desired)
- 2 medium (about 150g) Tomato (tamatar) (firm and ripe)
- 1 small Onion (pyaz) (finely chopped)
- 2 tbsp Fresh coriander (dhania) leaves (finely chopped)
- 1 Green chili (finely chopped, adjust to taste)
- 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
Step-by-step instructions
Step 1 · Wash the cucumber
Wash the cucumber, tomatoes, and coriander leaves thoroughly under running water.
Step 2 · Peel the cucumber if desired and chop it into small cubes
Peel the cucumber if desired and chop it into small cubes. Chop the tomatoes into similar-sized pieces.
Step 3 · Finely chop the onion
Finely chop the onion, green chili, and coriander leaves.
Step 4 · In a large bowl
In a large bowl, combine the chopped cucumber, tomato, onion, green chili, and coriander leaves.
Step 5 · Sprinkle roasted cumin powder
Sprinkle roasted cumin powder, black salt, salt, and black pepper over the salad.
Step 6 · Squeeze fresh lemon juice over the mixture and toss everything well...
Squeeze fresh lemon juice over the mixture and toss everything well so the flavors are evenly distributed.
Step 7 · Serve immediately as a side salad or as a light lunch
Serve immediately as a side salad or as a light lunch.
Why this recipe 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.
A note on tradition
Cucumber and Tomato Salad is a staple across Indian households and is especially favored during the summer season owing to its cooling properties. It finds its place in everyday thalis, festive meals during Holi or Diwali, and as a fasting food during Navratri, when only simple vegetarian dishes are consumed. Regional variations abound: in South India, grated coconut may be added, while in North India, the salad is often enhanced with roasted jeera powder. Its ease of preparation and adaptability make it a beloved part of India's culinary tradition.