This Apple Cucumber Salad is a crisp, refreshing dish perfect for any occasion. With a simple tangy vinaigrette and the natural sweetness of apples, it’s quick to make and full of flavor. Enjoy it as a light lunch or a tasty side!

Full Recipe: 

Ingredients

• 2 medium cucumbers, cubed into bite-sized pieces
• 2 medium apples, cored and cubed into bite-sized pieces (preferably sweet red apples like Fuji or Honeycrisp)
• 1 small red onion, thinly sliced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 tablespoon lemon juice (from about 1/2 of a small lemon)
• 1 teaspoon honey
• 1/4 teaspoon sea salt
• 1/8 teaspoon ground black pepper

Directions

1. In a large bowl, combine the cucumbers, apples, and red onion.
2. Add the chopped cilantro to the bowl and mix gently.
3. In a small bowl, whisk together the olive oil, apple cider vinegar, lemon juice, and honey until well combined.
4. Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
5. Season with salt and pepper to taste.
6. Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.

Nutritional Facts

Per serving (1 of 4 servings):

• Calories: Approximately 150 kcal
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 150mg
• Total Carbohydrates: 22g
• Dietary Fiber: 3g
• Sugars: 15g
• Protein: 1g

Health Benefits of Apple Cucumber Salad

One of the main reasons Apple Cucumber Salad is favored by many is its impressive nutritional profile. The ingredients are packed with vitamins, antioxidants, and fiber while being naturally low in calories and fat. This makes it an excellent choice for those seeking to maintain a healthy lifestyle or simply enjoy wholesome, nourishing food.

Cucumbers are about 95% water, making them incredibly hydrating. They are a good source of vitamin K, which plays an important role in bone health, and contain antioxidants such as beta-carotene and flavonoids. Apples add a dose of vitamin C and soluble fiber known as pectin, which helps regulate digestion and supports heart health. The inclusion of onions provides anti-inflammatory compounds and additional antioxidants.

The use of olive oil in the dressing brings heart-healthy monounsaturated fats to the table, while apple cider vinegar has been linked to improved digestion and blood sugar regulation. Lemon juice adds a boost of vitamin C and enhances iron absorption from plant-based foods. Together, these components form a salad that is not just delicious but also supports overall wellness.

Culinary Versatility

Apple Cucumber Salad’s refreshing flavor and light texture make it incredibly versatile. It pairs well with a variety of dishes across different cuisines. For example, it complements grilled meats and seafood beautifully, cutting through richness with its crisp acidity. It’s also a fantastic accompaniment to spicy dishes, helping to cool the palate.

This salad is suitable for many meal occasions. It can be served as a side during lunch or dinner, enjoyed as a light snack, or packed in a lunchbox for a quick and healthy bite. For those hosting gatherings, it makes a colorful and appealing appetizer or side dish that’s easy to prepare in advance.

Moreover, the recipe is flexible and can be adapted to suit personal preferences or seasonal availability. Different types of apples, such as tart Granny Smith or sweet Fuji, can be used depending on desired sweetness and tartness. Herbs like mint or parsley can substitute cilantro for variation. Additional ingredients such as nuts, seeds, or cheese can be added for texture and richness.

Ideal for Various Diets

This salad naturally fits into many dietary plans, making it a popular choice for health-conscious eaters. It’s gluten-free and dairy-free, catering to people with common allergies or intolerances. Vegans and vegetarians will appreciate it as a fresh, plant-based option.

Because of its low calorie and fat content, Apple Cucumber Salad is a great addition to weight management programs. It provides satisfying volume and nutrients without excess calories. The fiber content supports digestive health and promotes feelings of fullness.

Additionally, the salad’s ingredients are whole, minimally processed foods, aligning well with clean eating principles. Using fresh, seasonal produce enhances its nutritional value and flavor.

Tips for Preparing the Perfect Apple Cucumber Salad

To make the best Apple Cucumber Salad, freshness is key. Choosing crisp, firm cucumbers and ripe, sweet apples will maximize flavor and texture. It’s best to avoid overly soft or mealy apples, which can become mushy.

Slicing the vegetables and fruit into uniform, bite-sized pieces ensures every forkful contains a good balance of flavors. The onion should be thinly sliced to avoid overpowering the salad with its sharpness.

The dressing should be freshly whisked just before serving to preserve its bright, zesty flavors. Letting the salad chill for a short time before eating allows the flavors to meld and enhances the overall taste.

Experimenting with herbs can add exciting new dimensions to the dish. Cilantro is classic, but mint, basil, or flat-leaf parsley can offer fresh alternatives.

Sustainability and Seasonal Eating

Using ingredients that are in season not only enhances the taste of the salad but also supports sustainability. Cucumbers and apples are widely available, but choosing local, seasonal produce reduces carbon footprint and encourages responsible consumption.

By eating seasonally, you get the freshest, most nutrient-dense produce possible. Seasonal eating also promotes variety in the diet, which is beneficial for health.

Pairing Suggestions

Apple Cucumber Salad pairs wonderfully with many dishes. It can be served alongside grilled chicken, fish, or pork for a balanced meal. It also works well with vegetarian options like quinoa bowls or stuffed peppers.

For an outdoor picnic or barbecue, this salad provides a cool and refreshing contrast to smoky, rich foods. The crisp texture and light dressing make it easy to eat on a hot day.

In colder months, this salad can brighten heavier meals and provide a fresh burst of flavor.

Conclusion

Apple Cucumber Salad is more than just a simple side dish. It’s a vibrant, nutritious, and versatile recipe that brings together the best of fresh produce and wholesome ingredients. Its crisp textures, balanced flavors, and health benefits make it a perfect addition to any meal or occasion.

Whether you’re looking for a light lunch, a refreshing side, or a crowd-pleasing appetizer, this salad fits the bill. Its adaptability allows it to suit many tastes and dietary needs, while its ease of preparation makes it accessible to all home cooks.