Cool Cucumber Salads

Here’s a quick collection of simple summer recipes, for those of us whose gardens are producing way too many cucumbers!

An excellent source of vitamin C and molybdenum, the humble cucumber is nothing short of a nutritional powerhouse. Cucumbers are also a good source of vitamin A, potassium, manganese, folate, dietary fiber and magnesium. They also contain the important mineral silica, which is necessary for many bodily functions and metabolic reactions. Some researchers have found that silica may be more important for osteoporosis than calcium, as it deposits minerals into the bones and speeds the healing of fractures.

In addition to their nutritional benefits, cucumbers have all sorts of other uses, from body care to household cleaning. But with the following four recipes, there’s no need to let any cucumbers go to waste.

Quick and Easy Cucumber Vinaigrette
serves 3-4

4 cups cucumbers, sliced
4 tsp. cold-pressed olive oil
1 tsp. herb seasoning such as Herbamare
1 1/2 Tbsp. raw apple cider vinegar
1 Tbsp. fresh lemon juice
1/2 sweet onion, sliced thinly
1 Tbsp. nutritional yeast
sea salt/tamari, to taste
1 tsp. dried oregano or dill
1/4 tsp. black pepper (or cayenne pepper)

Mix all ingredients together in a bowl. Chill and marinate for an hour or more before serving.

Japanese Cucumber Salad (Namasu)
serves 2–3

4 cups cucumber (see below)
1/2 tsp. sea salt
1/4 cup apple cider vinegar
2 tsp. herb seasoning such as Herbamare
1 1/2 tsp. fresh ginger, minced (or squeeze the fresh juice)
1/4 cup dry sweetener

1. Partially peel the cucumbers so some green strips show. Slice thinly. Place in a bowl and add salt. Stir and let stand for 15–20 minutes.
2. Combine the remaining ingredients in a separate bowl.
3. Press excess liquid from cucumbers. Pour vinegar dressing over the top.
4. Chill for half an hour before serving (at this point the cucumbers will still have some crunch.) Chill for four hours or overnight for a softened cucumber salad.

Cucumber and Cherry Tomato Salad
serves 3–4

1 cup cherry tomatoes, halved
2 long seedless cucumbers, diced
1 small sweet onion, diced
1/2 cup bell pepper, diced
1+ Tbsp. cold-pressed olive oil
1 1/2 Tbsp. apple cider vinegar
1 Tbsp. nutritional yeast
1/4 tsp. garlic powder
1/8 tsp. black pepper (or cayenne pepper)
1/4 tsp. dill weed
1/2 tsp. dried oregano
sea salt or tamari, to taste
1/2 tsp. herb seasoning such as Herbamare

In a bowl, mix all ingredients together. Stir. Marinate before serving if desired.

Cucumber & Snow Pea Salad
serves 4

2 cups cucumber slices
1 cup snow peas
1/4 cup red bell pepper, sliced
1 Tbsp. raw apple cider vinegar
sea salt or substitute, to taste
2 Tbsp. fresh dill, chopped
2 Tbsp. cold-pressed oil (optional)

Peel and slice cucumber; mix with the vegetables. Add seasonings and herbs. Chill before serving.


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© Gentle World 2023. Gentle World is a non-profit, 501(c)(3) educational organization, helping to build a more peaceful society by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making the transition. EIN: 59-1999433