Crunchy Cucumber Salad

This salad is a fiesta for your health-conscious soul. Cucumbers, with their high water content, are like nature’s own hydrating superheroes, they will keep you hydrated and cool under the summer sun. They’re also low in calories and loaded with vitamins A, C, and K, giving your body a nutrient boost that deserves a round of applause.

Pickled mustard seeds are optional, but they bring more than just flavor fireworks. These tiny powerhouses are rich in antioxidants and can add a kick to your digestion, as well as support your immune system. They’re like a secret weapon in your culinary arsenal, ready to enhance both taste and well-being

Crunchy cucumber salad with herbs in a bowl, perfect for a light, nutritious meal.

Servings: 4

Calories per Serving:

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Ingredients

  • 1 English cucumber, thinly sliced into rounds
  • ⅓ cup thinly sliced onions
  • 1 tablespoon fresh parsley
  • Pickled mustard seeds, optional (recipe below)
  • 2 tablespoons rice vinegar
  • ½ teaspoon sea salt
  • Extra-virgin olive oil, for drizzling, optional

Pickled Mustard Seeds, optional (makes extra)

  • 1/2 cup apple cider vinegar
  • 1/2 cup water
  • 1/2 teaspoon sea salt
  • 1/3 cup yellow mustard seeds

Instructions

  1. Make the pickled mustard seeds, if using. Combine the vinegar, water, and salt in a small pot over medium heat. Bring to a simmer, stir in mustard seeds, reduce the heat, and cook over low heat for 30 minutes or until the mustard seeds are plump. Remove from the heat and let cool to room temperature. Store in the refrigerator for up to 2 weeks.
  2. Make the salad. In a large bowl, combine the vinegar, cucumber, onion and salt. Toss to coat and chill for 10 minutes. Transfer to a serving bowl, leaving some of the excess water behind. Top with fresh mint, dollops of pickled mustard seeds, if using, and a drizzle of olive oil, if desired. Season to taste and serve.

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Kylie

Kylie Ivanir

Kylie Ivanir, RD, MS is a registered dietitian and founder of Within Nutrition. She helps women support their gut, balance hormones and stabilise blood sugar so they can feel more energised and at home in their bodies. With degrees from UCLA and Columbia University Medical Center, Kylie combines evidence-based nutrition with a root-cause, functional approach. Through her private practice, podcast and online community, she has supported thousands of women in improving their gut, hormone and metabolic health without restriction or overwhelm.