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    Home » Diet

    Cucumber and Beet Salad

    Sep 10, 2024 · 5 Comments

    September 10, 2024 by Beth 5 Comments

    129 shares
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    fork on salad plate with beets and cucumber salad

    This delicious Cucumber and Beet Salad can be made in under 20 minutes. It’s layered with the flavor of sweet beets, a tangy mustard vinaigrette and crunchy cucumbers plus feta, onions, and dill.

    fork on plate with beet and cucumber salad

    Why you'll love this cucumber beet salad

    • It’s easy to assemble. If you take the shortcuts (buy cooked beets) then all you need to do is slice and then assemble. Super easy.
    • It’s nutrient dense. This healthy salad uses a lot of different plants to make sure you’re eating a well-rounded diet.
    • Great way to try beets. Beets are a controversial veggie. You either love them or you hate them. There doesn’t seem to be any in between. But this cucumber and beetroot salad is layered with flavors so that the beet favor isn’t overpowering.
    ingredients needs for beetroot cucumber salad recipe

    Cucumber Beetroot Salad Ingredients

    • Dijon Mustard
    • Maple Syrup
    • Lemon Juice
    • Salt
    • Extra Virgin Olive Oil
    • Beets: The beets should be steamed and then thinly sliced. Using canned beets or roasted beets is a good substitute.
    • Cucumber: The cucumbers should be thinly sliced.
    • Red Onion: The onion should be thinly sliced.
    • Feta Cheese: The feta should be crumbled. This is optional but highly recommended.
    • Dill: The fresh dill should be roughly chopped.
    • Pumpkin Seeds: Sunflower seeds are a good substitute.

    How to make this Beetroot and Cucumber Salad recipe

    1. To make the salad dressing, combine the mustard, maple syrup, lemon juice, salt, and olive oil into a small dish. Stir until completely combined.

    step one for making a cucumber onion beet salad

    2. To make the salad, layer the beets, cucumbers, and onions on a platter or bowl.

    layering beets for beet cucumber salad

    3. Next sprinkle the dill, feta, and pumpkin seeds on the platter. And finish with the dressing.

    pouring dressing over beetroot cucumber salad

    Tips for making the best beet and cucumber salad recipe

    • To steam beets, bring water to a boil, add peeled beets to a steamer pot. Cover and let cook for about 30-40 minutes.
    • A food processor was used to make sure that the beets, cucumbers, and onions were evenly sliced. However, you can use a knife or mandolin.
    • This is a similar food processor to what I used but it’s quite large. If you don’t need a larger capacity food processor, this one is smaller and more affordable.
    • Fresh mint is a good substitute for dill.
    • The feta is optional. However, it's recommended. It's a creamy compliment to the tang of the mustard dressing. 
    • Please note that this recipe does not fit core AIP diet. However, if you omit the feta cheese it does fit the modified AIP diet. Cheese is a reintroduction.
    close up of cucumber beets salad

    How to cook beets

    I recommend taking a very easy shortcut and buying cooked beets. That way all you need to do is slice the beets. However, if raw is your only option, then you’ll need to steam them in advance.

    To steam the beets, bring water to a boil, add peeled beets to a steamer pot. Cover and let cook for about 30-40 minutes.

    How to thinly slice beetroot and cucumbers

    A food processor was used to make sure that the beets, cucumbers, and onions were evenly sliced. However, you can use a knife or mandolin.

    This is a similar food processor to what I used but it’s quite large. If you don’t need a larger capacity food processor, this one is smaller and more affordable.

    close up of forkful of cucumber and beet salad recipe

    Can we eat beetroot and cucumber together?

    Absolutely! Combining the two veggies is a good way to add crunch, flavor, and texture to a Beet cucumber salad.

    What are some good recipes for beets?

    If you like beets, then you’ll love these recipes.

    • Coconut Beet Latte
    • Nomato Sauce
    • Sweet Beet Juice
    close up of a serving spoon of cucumber beetroot salad recipe

    Other flavor packed salad recipes

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    Love seeing my delicious recipes? You can also FOLLOW ME on FACEBOOK, INSTAGRAM and PINTEREST to see more delicious food and what I’m up to.

    close up of Cucumber and Beet Salad recipe

    Helpful Info for All Recipes

    • I always use extra virgin olive oil in all of my recipes unless stated otherwise.
    • I always use Himalayan sea salt or Celtic sea salt, unless otherwise noted.
    • The majority of my recipes are core AIP or include notations for modified AIP and reintroductions. However while I make every effort to label non-AIP ingredients and recipes sometimes they slip past me. If you have questions, check out this post regarding 'What is the AIP diet?' or ask in advance.
    fork on salad plate with beets, cucumber, onions and feta salad
    Print Recipe
    5 from 1 vote

    Cucumber and Beet Salad

    This delicious Cucumber and Beet Salad can be made in under 20 minutes. It’s layered with the flavor of sweet beets, a tangy mustard vinaigrette and crunchy cucumbers plus feta, onions, and dill.
    Prep Time15 minutes mins
    Assemble Time5 minutes mins
    Total Time20 minutes mins
    Course: Appetizer, Salad
    Cuisine: American
    Servings: 4
    Calories: 353kcal
    Author: Beth Chen

    Ingredients

    • 2 tablespoons Dijon Mustard
    • 1 tablespoon Maple Syrup
    • 1 tablespoon Lemon Juice
    • 1/2 teaspoon Salt
    • 1/4 cup Extra Virgin Olive Oil
    • 2 cups Steamed Beets thinly sliced, about 2 large beets Roasted or canned beets is a fine substitute
    • 1 medium Cucumber peeled, thinly sliced
    • 1/2 small Red Onion thinly sliced
    • 8 oz Feta Cheese crumbled, optional but highly recommended
    • 1/4 cup Fresh Dill roughly chopped
    • 1/4 cup Pumpkin Seeds sunflower seeds are a good substitute

    Instructions

    • To make the salad dressing, combine the mustard, maple syrup, lemon juice, salt, and olive oil into a small dish. Stir until completely combined.
    • To make the salad, layer the beets, cucumbers, and onions on a platter or bowl.
    • Next sprinkle the dill, feta, and pumpkin seeds on the platter. And finish with the dressing.

    Video

    Notes

    • To steam beets, bring water to a boil, add peeled beets to a steamer pot. Cover and let cook for about 30-40 minutes.
    • A food processor was used to make sure that the beets, cucumbers, and onions were evenly sliced. However, you can use a knife or mandolin. 
    • This is a similar food processor to what I used but it’s quite large. If you don’t need a larger capacity food processor, this one is smaller and more affordable. 
    • Fresh mint is a good substitute for dill.
    • The feta is optional. However, it's recommended. It's a creamy compliment to the tang of the mustard dressing. 
    • Please note that this recipe does not fit core AIP diet. However, if you omit the feta cheese it does fit the modified AIP diet. Cheese is a reintroduction.

    Nutrition

    Serving: 1cup | Calories: 353kcal | Carbohydrates: 16g | Protein: 11g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.003g | Cholesterol: 50mg | Sodium: 1077mg | Potassium: 425mg | Fiber: 3g | Sugar: 9g | Vitamin A: 531IU | Vitamin C: 10mg | Calcium: 319mg | Iron: 2mg
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    Reader Interactions

    Comments

    1. Margaret says

      October 22, 2021 at 11:42 pm

      5 stars
      A must for all your salad recipes. I like the idea of added mango.

      Reply
    2. Natalie Mrotzek says

      August 23, 2019 at 12:03 am

      I have made this a few times and it’s so delicious! Sometimes I will add fresh mango or pineapple and a little lime juice. It really is such a yummy summer salad. Thanks for the recipe!

      Reply
      • Beth says

        August 23, 2019 at 10:38 pm

        Mango is a great addition to the salad. Good thinking! I'll have to try it. Yum! Thanks for leaving a comment. I appreciate the feedback.

        Reply
    3. Ally says

      June 13, 2018 at 12:58 pm

      The ingredients and instructions don’t match

      Reply
      • Beth says

        June 13, 2018 at 4:16 pm

        Hi Ally,
        I'm so sorry. I've updated the instructions.

        Reply

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