🥒 Crisp Cucumber & Beetroot Salad (Mediterranean Style)
A refreshing, colorful salad inspired by the vibrant produce traditions of Greece and the wider Mediterranean region. Crisp cucumbers and earthy roasted beetroot are tossed in a bright lemon–olive oil dressing with fresh herbs and creamy feta.
Perfect as a light lunch, side dish, or mezze platter addition.
🌿 Description
This salad balances sweet, earthy, salty, and tangy flavors beautifully. Crunchy cucumber contrasts with tender beetroot, while feta and herbs elevate everything with classic Mediterranean freshness.
It’s:
✔ Naturally gluten-free
✔ Rich in antioxidants
✔ Heart-healthy
✔ Light yet satisfying
🛒 Ingredients (Serves 4)
For the Salad:
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2 medium beetroot, roasted and diced (or steamed)
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2 large cucumbers, sliced or diced
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¼ small red onion, thinly sliced
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¼ cup crumbled feta cheese
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2 tablespoons fresh parsley, chopped
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1 tablespoon fresh mint, chopped (optional)
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2 tablespoons toasted walnuts (optional for crunch)
For the Dressing:
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3 tablespoons extra virgin olive oil
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1½ tablespoons fresh lemon juice
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1 teaspoon red wine vinegar
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½ teaspoon dried oregano
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Salt & freshly ground black pepper to taste
👩🍳 Instructions
1️⃣ Prepare the Beetroot
If raw, wrap beetroot in foil and roast at 200°C (400°F) for 40–50 minutes until tender. Cool, peel, and dice.
2️⃣ Combine Vegetables
In a large bowl, add cucumber, diced beetroot, red onion, parsley, and mint.
3️⃣ Make the Dressing
Whisk olive oil, lemon juice, red wine vinegar, oregano, salt, and pepper.
4️⃣ Toss & Finish
Pour dressing over salad and toss gently.
Top with feta and toasted walnuts before serving.
Chill for 20–30 minutes for best flavor.
🍽 Serving Ideas
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Serve alongside grilled fish or chicken
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Add chickpeas for a plant-based protein boost
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Pair with hummus and whole-grain pita
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Serve over arugula for a heartier salad bowl
🌱 Nutritional Benefits
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Beetroot – High in antioxidants and supports circulation
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Cucumber – Hydrating and refreshing
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Olive oil – Heart-healthy fats
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Feta – Adds protein and calcium
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Walnuts – Rich in omega-3 fatty acids
Light, detox-friendly, and naturally vibrant.
❓ Q & A
Q1: Can I use pre-cooked beetroot?
Yes, store-bought cooked beetroot works perfectly.
Q2: How do I keep cucumbers crisp?
Salt lightly and pat dry before mixing, or add them just before serving.
Q3: Can I make it dairy-free?
Simply omit feta or replace with dairy-free cheese.
Q4: How long does it last?
Up to 2 days refrigerated, though best eaten fresh.
Q5: Can I use apple cider vinegar instead?
Yes, it gives a slightly sweeter tang.
