From its refreshing water content to its sweet, mild flavour, there’s plenty to love about the common cucumber. It may not be the most exciting ingredient on the block, but what the cucumber lacks in uniqueness it makes up for in its versatility and nutritional offering.

You see, cucumbers don’t just taste great – they’re packed full of benefits. “Cucumbers are full of antioxidants, vitamin K and fibre, making them great for glowing skin, healthy digestion and bone strength,” explains Lara Buckle, registered nutritionist and The Wellness Detective founder. “Their potassium content can also help to regulate blood pressure.” 

And right now, cucumbers are all the rage. On #FoodTok (the term used to describe TikTok’s myriad food content), influencers, nutritionists and chefs alike have been sharing ideas for tantalising cucumber salad recipes.

The only problem with many of these recipes is that they only contain cucumber with a mixture of herbs, sauces and dressings – ideal for when you want a snack, but not when you need something a bit more filling. 

But if you want something along those lines that also makes the most of everything cucumbers have to offer, you’ve come to the right place. Below, we’ve collated a selection of delicious, healthy cucumber salad recipes that are perfect for the last few weeks of summer. Pair with a source of carbohydrates for a balanced meal.

Serves 4 (recommended as a starter)

As well as being packed full of flavour and nutritional benefits (the salmon is a great source of omega-3, while the horseradish and cucumber are both high in vitamin C), this recipe from Tracklements can also be no-cook if you don’t fancy heating up the salmon – ideal for hot days when you don’t want to turn on the oven. 

Ingredients

For the salad: 

• ¼ cucumber, halved lengthways and with the seeds scooped out
• 100ml cider vinegar
• 1 tsp caster sugar
• Salt and freshly ground black pepper
• 300-400g hot smoked salmon
• A handful of small salad leaves, washed and dried

For the dressing:

• 1 tbsp of the cucumber pickling liquid
• ½ tbsp horseradish cream
• 3 tbsp rapeseed oil

Method

1. Slice the cucumber as thinly as possible and mix with the cider vinegar, sugar and season with salt and pepper. Leave for 30-40 minutes then drain, reserving the pickling liquid

2. Pre-heat the oven to 160°C/gas mark 3

3. Warm the salmon for about ten minutes in the oven. Meanwhile, whisk all the ingredients together for the dressing. 

4. Flake the salmon into pieces and arrange on a large serving platter with the leaves and cucumber then spoon over the dressing

Serves 2

Cucumber and melon are like a match made in heaven. Combined with protein-rich pistachios and salty feta, this recipe from American Pistachio Growers is bound to give your taste buds a treat.

Ingredients

For the salad:

• 1 cucumber (250g)
• ½ cantaloupe melon (400g)
• 1 handful roasted and salted pistachios, shelled
• 50g feta cheese
• ½ bunch dill and chives

For the dressing:

• ½ lime
• 20ml olive oil
• 1 crushed garlic clove
• Salt and pepper to taste

Method

1. Squeeze the lime and add the juice to oil, garlic, salt and pepper and mix together.

2. Wash the cucumber and cut into thin slices. Remove the seeds from the melon, and peel and cut into small cubes. 

3. Roughly cut the pistachios and crumble the feta with your hands. Wash and dry the herbs and chop finely. Mix all ingredients in a bowl.

4. Remove the garlic clove from the dressing and add to the salad.

Serves 2

If you’re a big fan of Asian flavours, this green salad from Bosh! will be right up your street. While the edamame beans will provide a healthy dose of protein, you might want to add another source if you’re making this into a main meal.

Ingredients

For the salad:

• 1 green bell pepper
• 1 firm avocado
• 4 spring onions
• 2 cucumbers
• Fresh coriander

For the chilli oil:

• 2 tbsp toasted sesame oil
• 1 tsp ginger paste
• 1 tbsp sesame seeds
• 1 tbsp poppy seeds
• 1 tbsp rice wine vinegar
• 2 tbsp maple syrup
• 4 tbsp vegetable oil
• 1 lime
• 1 red chilli

Method

1. Roughly chop the chilli (including the seeds if you like it extra hot) and add to a mixing bowl along with the juice of a lime.

2. Add the sesame oil, ginger paste, sesame seeds, rice wine vinegar, vegetable oil and maple syrup and stir to combine

3. Finish with a pinch of sea salt flakes and set aside.

4. Slice your cucumbers in half lengthways and scrape out the seeds with a teaspoon, discarding them.

5. Lay the cucumbers flat on a chopping board skin side up, then place the cleaver flat across the back of the cucumber and press down using the palm of the hand, smashing the cucumber into the board until it splits.

6. Once all of the cucumbers have been smashed slice them diagonally into chunks 2-3cm thick and pop them into a large mixing bowl along with the edamame beans, chopped coriander and thinly sliced green pepper and spring onions.

7. Remove the skin and stone from the avocado and slice into bite size chunks, similar in size to the cucumber.

8. Toss the salad in the chilli oil until it’s well coated and serve immediately.

Images: Tracklements; American Pistachio Growers; Bosh!