Ingredients:
– 2 cucumbers, thinly sliced
– 1/3 teaspoon salt
– 3 boiled eggs, chopped
– 1-2 carrots, finely chopped
– 80g cooked corn kernels
– 1 green onion, sliced
– Parsley (as desired, chopped)
– 3-4 tablespoons thick yogurt (Greek yogurt works best)
– 1 tablespoon mustar
Instructions:**
1. **Preparation of Ingredients:**
– Wash the cucumbers thoroughly and slice them thinly.
– Peel the carrots and chop them into small cubes.
– Boil the eggs, peel them, and chop them into bite-sized pieces.
– If you are using canned or frozen corn, ensure the corn is cooked and drained.
– Slice the green onions finely and chop the parsley.
2. **Mix the Vegetables:**
– In a large bowl, combine the sliced cucumbers, chopped carrots, corn, eggs, green onion, and parsley.
– Sprinkle with the 1/3 teaspoon of salt and toss the salad gently to mix the flavors.
3. **Prepare the Dressing:**
– In a small bowl, mix the yogurt with the mustard until you achieve a smooth consistency.
– Pour this yogurt-mustard dressing over the salad and gently mix all the ingredients until well-coated.
4. **Chill and Serve:**
– Let the salad sit in the fridge for about 10-15 minutes to allow the flavors to meld together.
– Serve chilled as a side dish or a light main meal.
**History of Cucumber Salads:**
Cucumber salads have been popular in various forms throughout history. From the cooling “Tzatziki” of Greece to the tangy “Raita” of India, cucumber is a vegetable known for its hydrating properties and is often paired with yogurt and herbs. This combination not only makes the dish refreshing but also easy on the digestive system. Many Mediterranean diets, which are known for promoting long life and cardiovascular health, feature cucumber salads prominently.
**Health Benefits:**
– **Cucumber:** Rich in water content, cucumbers help with hydration and skin health. They are also low in calories, making them ideal for weight loss.
– **Eggs:** Provide a high source of protein and healthy fats, contributing to muscle repair and overall satiety.
– **Carrots:** Loaded with beta-carotene, carrots improve vision and skin health. They are also low-calorie, adding bulk to the salad without increasing its calorie content.
– **Corn:** A good source of fiber, corn helps digestion and provides essential vitamins like vitamin B and iron.
– **Yogurt:** Probiotic-rich, yogurt helps with gut health and is a great low-calorie substitute for heavier dressings like mayonnaise.
– **Mustard:** A low-calorie condiment that adds flavor without unhealthy fats, mustard is also known to help stimulate digestion.
**Formation:**
This cucumber salad is formed by layering different textures, flavors, and nutritional benefits into one cohesive dish. The freshness of cucumber, the crunch of carrots, the creaminess of eggs, and the tang of yogurt-mustard dressing create a harmonious blend, making it both delicious and satisfying. The parsley and green onions add a fragrant note, enhancing the overall taste.
**Nutritional Information (Per Serving):**
– Calories: 150-200 kcal
– Protein: 8-10g
– Fats: 5-7g
– Carbohydrates: 15-20g
– Fiber: 4g
– Vitamins: High in Vitamin A, C, and E
– Minerals: Good source of calcium, potassium, and iron
**Conclusion:**
Cucumber salad is a delightful, low-calorie dish perfect for those looking to maintain or lose weight. Its high water content helps with hydration, while the blend of vegetables, eggs, and yogurt provides a nutritious and filling meal. This salad is ideal for those seeking a healthy yet delicious option for their meals.
**Who Will Love This Salad:**
– Fitness enthusiasts looking for a light yet nutritious meal.
– People following a low-carb, high-protein diet.
– Anyone on a weight-loss journey who wants to stay satiated.
– Vegetarians looking for a balanced dish rich in protein.
– Fans of Mediterranean-style salads with fresh and tangy flavors.
This cucumber salad is quick to prepare, full of health benefits, and guaranteed to leave you feeling refreshed and nourished.