Beetroot and Cucumber Salad with Feta and Dill

The sweetness of beetroot perfectly complements the crispness of cucumber in this ultimate summer salad. Whether you are a fan of the earthy undertones and the subtle tang that beetroot brings or you love the crunchy hydration of cucumber, this salad is sure to delight your taste buds

In this article, we will explore the exquisite taste and numerous health benefits of beetroot and cucumber, how to cook beetroots and then how to make this simple and tasty salad.

Beetroot and Cucumber Salad Benefits

This beetroot and cucumber salad is refreshing, delicious and packed with numerous health benefits. This vibrant salad is a perfect addition to your diet if you’re looking to boost your overall well-being. Here are some of the incredible health benefits of beetroot and cucumber salad:

Rich in essential nutrients – Beetroot and cucumber are both nutrient powerhouses, offering a wide range of vitamins, minerals, and antioxidants vital for good health. They contain vitamin C, potassium, folate, manganese, magnesium, iron, and many more essential nutrients.

Digestive Health Support – The high fibre content present in beetroot and the high water content in cucumber both promote healthy digestion. This fuels beneficial gut bacteria to support a healthy gut microbiome, which is essential for optimal digestion and overall well-being

Anti-inflammatory properties – Beetroots contain betaine—a compound recognized for its anti-inflammatory properties, which can aid in reducing inflammation throughout the body.

Ingredients for Beetroot and Cucumber Salad

Beetroot

• A vibrant and nutritious root vegetable
• packed with essential nutrients and fibre
• I used vacuum-packed pre-cooked beetroot for ease. But if you prefer to cook fresh beetroot see the section on how to cook beetroot

Cucumber

• 95% water this is a super hydrating vegetable
• Good source of Vitamin K and antioxidants
• Adds a delicious crunch

Dill

• It has a slightly earthy, fresh flavour
• You can use the head and the stem

Feta Cheese

• Rich in calcium, phosphorus, niacin and vitamin B12
• Feta cheese is lower in calories and saturated fat compared to other cheeses
• Adds a wonderful salty tang and soft texture to this salad

Extra Virgin Olive Oil

• I like to use a good-quality Greek olive oil

Lemon

• Adds a lovely zesty freshness to the salad

Equipment Needed

Peeler

Spatula / Mixing spoon

Measuring Spoon

Fine Zester

Mixing Bowl

Weighing Scales

How to cook beetroot

Beetroot is a versatile and nutritious vegetable that can be cooked in various ways. However, the easiest and tastiest way is to roast them.

Start by choosing and preparing the beetroot:

• Look for firm beetroots with smooth skin and vibrant colours like deep red or golden yellow.
• Cut off the leafy stems about 5 cms above the root – But don’t throw them away. Save them for salads or my favourite is to sautee them
• Rinse the beetroot thoroughly under cold water to remove any dirt.

Roasting Beetroots

Roasting intensifies the flavour of the beetroot, while also adding a lovely caramelized touch.

• Preheat oven to 200°C / 180°C fan / 400°F
• Trim tops off the beets but leave the skin for easier peeling later.
• Toss either whole or halved beets with olive oil, salt, pepper, herbs (optional), and spices (like cumin or thyme) if desired.
• Arrange on a baking sheet lined with parchment paper and ensure they are not overcrowded.
• Roast for about 45 minutes until tender when pierced with a fork.
• Allow to cool slightly before peeling off the skin.

How to make Beetroot and Cucumber Salad

Using only 6 ingredients this salad couldn’t be quicker or easier to prepare. I cheated and used precooked vacuum packed beetroot. But you can of course roast fresh beetroot yourself by following the instructions above.

Start by cooking your beetroot if not using pre-prepared. Then chop them into bitesize chunks and place them in a large bowl. Chop your dill and add to the bow,l along with the lemon juice, lemon zest, olive oil and plenty of salt and pepper. Mix everything well.

You can leave the beetroot to marinade for a few hours in the fridge if you want to make part of this salad in advance.

Just before you are ready to serve your salad chop the cucumber and feta into similar size chunks as your beetroot. Add the cucumber to the bowl and mix well. Then finally add the feta and lightly stir it through.

Transfer to a serving dish and enjoy!

Recipe variations and tips

Change the dressing – I love the simplicity of this dressing but some other options you could try are a classic vinaigrette, my delicious Artichoke dressing or even a yoghurt-based dressing like my Tahini dressing

Change the cheese – you could use a different cheese like gorgonzola or goat cheese both of which are good alternatives to feta. A blue cheese definitely adds a stronger flavour. If you want to make this vegan use a vegan cheese alternative.

Add some lentils or pulses – you could always add extra plant protein and fibre with a pouch of pre-cooked lentils as I use in my gorgeous roasted beetroot and lentils side

Top with crushed nuts like walnuts or a mix of seeds like pumpkin or sunflower for a little extra crunch

Serving suggestions

This lettuce-free beetroot salad is a great vegetable side dish served with meat and fish, or even sandwiches and wraps. We enjoy this salad:

On a bed of mixed leaves served with beetroot or any other flavour hummus and a toasted pitta on the side for tasty lunch

Stuff into a pitta or add to a wholemeal tortilla with hummus

Serve as an addition to a tasty marinated halloumi or as part of a tasty nourish bowl

Serve as a side with Souvlaki inspired Roast Chicken

How to store

This salad is best eaten straight away but if you have any leftovers they can be stored in the fridge in an airtight container for 3 to 4 days.

Diabetes Note

Full of fibre, vitamins, minerals and antioxidants this is a deliciously nutritious salad. Plus it is a carb count free recipe

If you liked this recipe, then take a look at these other delicious and nutritious recipes that are blood sugar-friendly and beneficial for managing diabetes

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Beetroot and Cucmber Salad

Recipe by Michelle

This beetroot and cucumber salad recipe is packed with nutrients and bursting with flavour

Course: Salads and SidesCuisine: BritishDifficulty: Very Easy

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Servings

4

servings

Prep time

10

minutes

Cooking time

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minutes

Total time

10

minutes

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Ingredients

Metric US

• 500 g 500 cooked beetroot

• 1 whole 1 cucumber

• 200 g 200 feta cheese

• 30 g 30 dill, chopped

• 1 medium 1 lemon

• 3 tbsp 3 extra virgin olive oil

Directions

• Start by chopping your cooked beetroot into bitesize chunks and place them in a large bowl.
• Add the dill, along with the lemon juice, lemon zest, olive oil and plenty of salt and pepper. Mix everything well.
• Just before you are ready to serve your salad chop the cucumber and feta into similar size chunks as your beetroot
• Add the cucumber to the bowl and mix well
• Then finally add the feta and lightly stir it through.
• Transfer to a serving dish and enjoy!

Tips and Notes

• You can make part of this salad in advance – Make the salad to step 2 and then leave the beetroot to marinade for a few hours in the fridge. Simply add your cucumber and feta just before serving.
• Diabetes Note – Full of fibre, vitamins, minerals and antioxidants this is a deliciously nutritious salad. Plus it is a carb count free recipe

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