Cucumber Salad
Lunch • India
How to Make Cucumber Salad (Traditional & Healthy Version)
Cucumber Salad, known as 'Kheera Salad' in Hindi, is a refreshing and nutritious dish loved across India, especially during the hot summer months. This salad holds a special place in Indian cuisine, often served as an accompaniment to dal-chawal or roti-sabzi meals. The crispness of fresh kheera (cucumber), combined with tangy lemon juice, aromatic coriander leaves, and a touch of spice, creates a delightful harmony of flavors. Traditionally, Kheera Salad is prepared in Indian households to cool the body and enhance digestion, making it an essential element during festivals like Holi and Diwali, where heavy foods are consumed and a light salad provides balance. Indian Cucumber Salad is simple yet vibrant, featuring regional variations such as the addition of roasted peanuts in Maharashtra or grated carrot in North India. Its taste is a blend of cooling cucumber, spicy green chili, and earthy jeera powder, making it a perfect side dish for lunch. Health-conscious families often serve this salad with every meal, appreciating its low-calorie profile and hydrating properties. The salad is also popular during fasting days (vrat), as it is light and easy to digest, and is ideal for those tracking their calories on IndianCalorie. This authentic recipe brings together tradition, nutrition, and taste, making it a must-have for anyone seeking healthy Indian lunch options.
Ingredients(for 1 medium bowl per serving)
- 2 medium Cucumber (kheera) (peeled and sliced)
- 1 medium Tomato (tamatar) (chopped)
- 1 small Onion (pyaz) (finely sliced) - optional
- 2 tbsp Fresh coriander leaves (dhaniya) (chopped)
- 1 Green chili (hari mirch) (finely chopped) - optional
- 2 tsp Lemon juice (nimbu ras) (freshly squeezed)
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- to taste Rock salt (sendha namak) or regular salt
- 1/4 tsp Black pepper powder (kali mirch) - optional
- 1 small Carrot (gajar) (grated, optional for North Indian style) - optional
Instructions
- 1
Wash and peel the cucumbers. Slice them thinly or cut into small cubes, as per preference.
3 minutes
Use fresh, firm cucumbers for best crunch.
- 2
Chop tomato and onion (if using) into small pieces. Grate carrot for extra nutrition.
3 minutes
Remove seeds from tomato to prevent sogginess.
- 3
In a mixing bowl, combine cucumber, tomato, onion, coriander leaves, green chili, and grated carrot.
2 minutes
Mix gently to avoid breaking cucumber slices.
- 4
Add lemon juice, roasted cumin powder, salt, and black pepper. Toss well to coat the veggies evenly.
2 minutes
Adjust lemon juice and salt to taste for perfect balance.
Why This Dish is Healthy
This Indian Cucumber Salad is a healthy choice because it is packed with raw vegetables, minimal oil, and no processed ingredients. Its high fiber content supports gut health and keeps you feeling full. The salad is naturally gluten-free, vegetarian, and can be made vegan easily. It is perfect for calorie-conscious individuals, diabetics, and those seeking a nutritious lunch option. The combination of vitamins and minerals makes it a well-rounded dish for everyday meals.
Cucumber Salad is an excellent source of hydration due to its high water content. It is low in calories, carbs, and fat, making it ideal for weight management. The salad provides vitamins A, C, and K from cucumber and carrot, while tomatoes offer lycopene and antioxidants. Coriander leaves contribute minerals like iron and magnesium, and lemon juice boosts vitamin C. The inclusion of roasted cumin aids digestion, and the use of rock salt can help maintain electrolyte balance, especially in summer.
Pro Tips
- 💡Tip 1: Use bhuna jeera for authentic Indian flavor.
- 💡Tip 2: Add a pinch of chaat masala for extra zing.
- 💡Tip 3: Always use fresh coriander leaves to enhance aroma and taste.
Storage & Serving
Store leftover salad in an airtight container in the refrigerator for up to 8 hours. Avoid storing for longer, as cucumbers release water and salad may become soggy. Always make fresh for best taste and crunch.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 20.0 kcal |
