Cucumber and Beetroot Salad Recipe

This raw cucumber beetroot salad is creamy, crunchy and utterly refreshing. Tossed with fresh mint and a bright lemon-yoghurt dressing, it makes a light, healthy side that complements fish, chicken, tofu or a simple grain bowl.

This salad combines raw, thinly sliced beetroot and cucumber with plenty of fresh mint and a silky Greek yoghurt dressing. The trick is to slice the vegetables very thin so they marinate and soften slightly in the dressing, which makes the texture tender while keeping a pleasant crunch. A food processor with a thin-slice attachment or a mandoline speeds the job up, but a sharp knife or grater will work well too.

Because raw beetroot holds its shape and doesn’t turn mushy, this salad travels well and is ideal for barbecues, picnics or packed lunches. It also pairs beautifully with baked or grilled salmon, pan-fried chicken, grilled steak, or crispy tofu. Add cooked grains such as quinoa or farro if you want a heartier main-dish salad.

Ingredients you’ll need:

All you need are simple, fresh ingredients. Use the amounts below as a guide and adjust to taste.

• Cucumbers: 3 Lebanese or Persian cucumbers, thinly sliced (about 3 cups).
• Beetroot: 3 medium raw beetroots, peeled and thinly sliced (about 3 cups).
• Fresh mint: 2 cups loosely packed mint leaves, chopped.
• Greek yoghurt: ¾ cup plain Greek yoghurt (or plant-based alternative).
• Lemon juice: 2 tablespoons, for brightness.
• Maple syrup or honey: 2 teaspoons, to balance acidity.
• Garlic: 1–2 cloves, minced (or ¼–½ teaspoon garlic powder).
• Extra virgin olive oil: 1 tablespoon.
• Salt + pepper: to taste (about ½ teaspoon salt and ¼ teaspoon black pepper).

How to make cucumber beetroot salad

Salad: Place the thinly sliced cucumbers, beetroot and chopped mint in a large mixing bowl.

Lemon-yoghurt dressing: Whisk together the Greek yoghurt, lemon juice, olive oil, minced garlic, maple syrup, salt and pepper in a small bowl until smooth and well combined.

Combine: Pour the dressing over the vegetables and toss gently until everything is evenly coated. Lightly massaging the cucumber and beet slices with your hands helps the dressing penetrate and tenderise the veg.

Serve: Let the salad rest for at least 30 minutes, or up to a few hours in the refrigerator, then serve chilled or at cool room temperature.

Ingredient swaps + tips

• Swap Greek yoghurt for a plain plant-based yoghurt or sour cream for a richer dressing.
• If you need faster prep, grate the beetroots rather than slicing them.
• Replace lemon juice with lime juice or a splash of red wine vinegar if you prefer.
• Try a tahini-based dressing for a nutty, dairy-free alternative.
• Adjust sweetness with maple syrup or honey depending on the natural sweetness of the beets.

How to thinly slice beetroot and cucumbers

A food processor with a thin-slice disc is the quickest method and yields consistent slices. A mandoline also works well for uniform thin slices. If you don’t have either, a very sharp knife or a vegetable peeler can shave the veg into thin ribbons—both deliver great texture and let the dressing penetrate evenly.

What to serve this salad with

This bright salad pairs nicely with a wide range of proteins and sides. Serve it alongside:

• Hot smoked or baked salmon
• Grilled steak or pan-fried chicken
• Crispy pan-fried or baked tofu
• Cooked grains such as quinoa, farro or brown rice to make it more filling

How to store

Store the salad in an airtight container in the refrigerator for up to 3 days. It tastes best a few hours after assembling, but if left longer the cucumber may release some water. The beetroot will remain firm and will continue to absorb dressing flavors, which many people enjoy.

FAQ’s

Can you eat fresh beetroot raw?

Yes. Peel the beetroot with a vegetable peeler, then grate, thinly slice or shave it into salads. Raw beets have a sweet, earthy crunch and work well when sliced thin.

What herbs go well with beetroot?

Mint is excellent in this salad, but dill, parsley, basil or coriander (cilantro) are also great options depending on the flavor profile you want.

Should you peel cucumbers for a salad?

It depends on the variety. English, Lebanese and Persian cucumbers have thin skins that do not need peeling. Regular market cucumbers can have thicker, sometimes bitter skin, so peeling them may improve texture and flavor.

Other salads to make

If you enjoy this recipe, try other simple salads like White Bean Kale Salad with Avocado Dressing, Kale & Apple Slaw with Yogurt Dressing, or Rocket & Pear Quinoa Salad for a variety of textures and flavors.

Recipe

Yield: Serves 6 | Prep time: 10 minutes (plus resting time)

Ingredients

• 3 medium cucumbers, thinly sliced
• 3 medium raw beetroots, peeled and thinly sliced
• 2 cups fresh mint leaves, chopped
• ¾ cup plain Greek yoghurt
• 2 tablespoons lemon juice
• 1 tablespoon extra virgin olive oil
• 2 teaspoons maple syrup or honey
• 1–2 cloves garlic, minced
• ½ teaspoon salt and ¼ teaspoon black pepper, or to taste

Instructions

1. Combine the sliced cucumbers, sliced beetroot and chopped mint in a large bowl.
2. Whisk the Greek yoghurt, lemon juice, olive oil, minced garlic, maple syrup, salt and pepper until smooth.
3. Pour the dressing over the vegetables and toss gently until evenly coated. Massage the salad lightly to help tenderise the vegetables if desired.
4. Let the salad sit for at least 30 minutes in the refrigerator before serving to allow flavors to meld.

If you try this cucumber beetroot salad or have a question, please leave a comment. Feedback and small tweaks are always welcome—it’s fun to see how people adapt simple salads for their own tastes.