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cucumber beetroot salad on a white plate with a silver spoon next to a bowl of pumpkin seeds.
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5 from 1 vote

Cucumber Beetroot Salad

Light and refreshing, this cucumber beetroot salad is a flavorful and healthy side salad perfect for summer picnics or holiday meals!
Prep Time10 minutes
Cook Time45 minutes
Total Time55 minutes
Course: Lunch, Salad, Side Dish
Cuisine: American, British
Diet: Gluten Free, Vegan, Vegetarian
Servings: 4 servings
Calories: 178kcal
Author: Claire

Equipment

  • Aluminium foil

Ingredients

  • 3 medium beets
  • ½ English cucumber skin removed, to preference
  • 1 tablespoon pumpkin seeds
  • 1 tablespoon mint leaves
  • 1 cup butter lettuce or arugula

For the maple ginger dressing

  • 3 tablespoon extra virgin olive oil
  • 1 tablespoon apple cider vinegar or lemon juice
  • 2 tablespoon fresh ginger root grated
  • 1 teaspoon maple syrup
  • pinch salt
  • pinch black pepper

Instructions

  • Preheat the oven to 200C / 390F.
  • Prepare the beets by removing their tops and tails. Give them a good scrub to clean. Wrap in aluminium foil and bake for 45-60 minutes until tender when pierced with a sharp knife.
  • Once they have cooled, finely slice the beets with a sharp knife.
  • Add the pumpkin seeds to a dry pan (without oil) and heat for 4-5 minutes until they begin to very slightly brown and pop. Move them around occasionally to avoid burning.
  • Combine the ingredients for the maple ginger dressing and stir or whisk.
  • Layer the cucumber and beet slices on your serving plate, and sprinkle over the pumpkin seeds and mint leaves. Drizzle with the dressing and serve immediately.

Notes

  • Wrap the beets fully in foil to roast in the oven.
  • It isn't necessary to peel the beets. The skins are soft and edible.
  • Use an apron to prepare the beets, and maybe avoid wearing a white t-shirt as beets are known to stain very easily!
  • Check the beets are fully cooked by using a sharp knife to see if they are tender to their centres.
  • Arrange the vegetables just before serving as the beets will begin to stain the cucumber slices if left too long.
  • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
 
Swiss Interest Group Histamine Intolerance
All ingredients score 0 on the SIGHI list, with the exception of:
  • apple cider vinegar and ginger, which score 1.
  • black pepper, which scores 2.
  • beetroot scores 0, but is higher oxalate.

Nutrition

Calories: 178kcal | Carbohydrates: 16g | Protein: 3g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.003g | Sodium: 102mg | Potassium: 548mg | Fiber: 4g | Sugar: 11g | Vitamin A: 549IU | Vitamin C: 8mg | Calcium: 38mg | Iron: 2mg