Refreshing cucumber and yoghurt salad

Photo of refreshing cucumber and yoghurt salad.

Cucumber and yoghurt salad is a cool, refreshing side dish that’s great for summer meals or as a light snack. Diabetes-friendly, it combines fresh cucumbers with a tangy yoghurt dressing, making it healthy and delicious.

Prep time: 10 minutes

Cooking time: 0 minutes

Serves: 4

Serving size: 1 cup

Ingredients

  • 2 large cucumbers, peeled and thinly sliced
  • Plain low-fat yoghurt, 1 cup (250g)
  • 1 small red onion, thinly sliced
  • 1 clove garlic, minced
  • Fresh dill, 2 tbsp (30g), chopped
  • Fresh mint (optional), 1 tbsp (15g) chopped
  • Lemon juice, 1 tbsp (15g)
  • Salt, ½ tsp (2.5g)
  • Black pepper, ¼ tsp (1.3g)

Method

  1. Combine the sliced cucumbers and red onion in a large bowl.
  2. In a separate small bowl, whisk together the yoghurt, lemon juice, minced garlic, salt, and black pepper.
  3. Pour the yoghurt dressing over the cucumber and onion mixture, and toss to coat. Then add the chopped dill and mint (if using), and mix gently.
  4. Refrigerate for at least 30 minutes before serving.

Storage: This salad is best enjoyed fresh, but can be stored in airtight containers in the refrigerator for up to 1 day. If you can, store the cucumber slices and yoghurt dressing separately and combine just before serving to maintain the crisp texture of the cucumbers.

Nutritional information

Per serving:

Calories - 60kcal

Fat - 2g

Carbohydrate - 6g

Protein - 4g

Sodium - 300mg

Sugar - 1g

Fibre - 1g

Profile photo of dietitian Sarah Khan, contributor of the refreshing cucumber and yoghurt salad recipe.
Sarah Khan

Sarah Khan is CEO of Virtual Clinic Dietitian-cell and a prominent dietitian. She's a specialist clinical dietetic, with a focus in global diabetes management. She's passionate about crafting diabetes-friendly recipes that are both tasty and healthful, and collaborates with major healthcare organizations and health periodicals.

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