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+ servings
Healthy Cucumber and Mint Salad

Healthy Cucumber and Mint Salad for a Refreshing Summer Bite

A delightful combination of cool, crisp cucumbers and fragrant mint, the Healthy Cucumber and Mint Salad is perfect for summer.
Prep Time 10 minutes
Draining Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 80

Ingredients
  

For the Salad
  • 2 medium Cucumbers Use English or Persian varieties for optimal crunch.
  • 1/2 cup Fresh Mint Tear leaves just before serving.
  • 1/4 cup Red Onion Soak in cold water for a milder taste.
  • 2 stalks Scallions (Green Onions) Crisp in ice water for added crunch.
For the Dressing
  • 2 tablespoons Olive Oil Extra-virgin for best flavor.
  • 1 tablespoon Vinegar (Red or White) Provides essential acidity.
  • 1 teaspoon Flaky Sea Salt
  • 1 teaspoon Black Pepper Adjust to taste.
  • 1/4 teaspoon Crushed Red Pepper Flakes Optional for heat.

Equipment

  • colander
  • Mixing Bowl
  • Vegetable peeler
  • Small Spoon
  • Knife

Method
 

Preparation Steps
  1. Begin by preparing your cucumbers. Using a vegetable peeler, peel them in alternating stripes for a decorative touch. Trim off the ends, then halve each cucumber lengthwise. Scoop out the seeds and slice into half-moons or thin slices.
  2. Place the sliced cucumbers in a colander, sprinkle with kosher salt, and let sit for about 30 minutes to draw out excess moisture.
  3. While cucumbers drain, soak red onion slices in cold water for 10 minutes to mellow their sharpness.
  4. Soak scallions in ice water for 20 minutes to enhance their crunch.
  5. In a large bowl, combine the drained cucumbers, soaked onions, and diced scallions. Add torn mint leaves, black pepper, and crushed red pepper flakes. Toss gently.
  6. Drizzle in olive oil and vinegar. Toss again, adjusting seasoning with salt or pepper as needed.
  7. Serve immediately in a vibrant serving bowl to highlight the colorful ingredients.

Nutrition

Serving: 1servingCalories: 80kcalCarbohydrates: 6gProtein: 1gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 150mgPotassium: 250mgFiber: 2gSugar: 2gVitamin A: 1000IUVitamin C: 10mgCalcium: 30mgIron: 0.5mg

Notes

For best flavor, serve the salad immediately after dressing. Keep the dressing separate if making ahead to maintain freshness.

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