Crunchy Cucumber and Apple Salad

This Crunchy Cucumber and Apple Salad with Yogurt Mustard Dressing is a celebration of textures and flavors that come together in a harmonious blend of crisp, creamy, tangy, and sweet. The fresh crunch of cucumbers and apples provides a delightful contrast to the creamy richness of the yogurt mustard dressing, while the Italian seasoning adds a layer of savory depth that ties all the elements together. It’s a salad that promises to refresh and satisfy, making it the perfect choice for a light lunch or a complementary side dish.

Not only is this salad a feast for the taste buds, but it’s also a visual treat. The vibrant colors of the fresh vegetables and fruits, adorned with the creamy dressing and sprinkled with fresh parsley, make it a dish that’s as beautiful to look at as it is delicious to eat. Whether you’re looking to impress guests at a dinner party or simply want to enjoy a healthy and flavorful meal, this salad is sure to delight.

Full Recipe:

Ingredients:

• 2 cucumbers, sliced
• Salt, to taste
• 1/2 onion, thinly sliced
• Juice of 1 lemon
• 1 carrot, grated
• 1 tomato, chopped
• 2 apples, cored and chopped
• 1 cup red beans, cooked and drained
• A handful of parsley, chopped
• 4 tablespoons thick yogurt
• 1 tablespoon coarse mustard
• 1 teaspoon Italian seasoning
• 2 tablespoons fruit vinegar

Directions:

1. In a large mixing bowl, combine the sliced cucumbers, grated carrot, chopped tomato, chopped apples, and thinly sliced onion. Sprinkle with a little salt to help release the juices and set aside for a few minutes.
2. In a small bowl, whisk together the thick yogurt, coarse mustard, Italian seasoning, fruit vinegar, and lemon juice until smooth and well combined. Adjust the seasoning with salt, according to your taste.
3. Pour the dressing over the salad ingredients in the large bowl. Add the cooked red beans and gently toss everything together until the salad is evenly coated with the dressing.
4. Sprinkle the chopped parsley over the top of the salad for a fresh, herby finish.
5. For the best flavor, let the salad chill in the refrigerator for about 30 minutes before serving. This allows the flavors to meld together beautifully.

Prep Time: 15 minutes | Cooking Time: 0 minutes | Total Time: 45 minutes (including chilling)

Kcal: 150 kcal | Servings: 4 servings

Nutritional Benefits:

• Cucumbers: Rich in hydration and low in calories, cucumbers are a great source of vitamin K, essential for bone health, and contain antioxidants, including flavonoids and tannins, which help fight free radicals and reduce inflammation.
• Apples: A good source of fiber and vitamin C, apples contribute to heart health, improve gut health, and may offer protection against certain types of cancer.
• Red Beans: High in protein and fiber, red beans support muscle health and digestive wellness. They are also rich in iron, which is crucial for energy production and metabolism.
• Yogurt: Provides a creamy texture and is a good source of probiotics, essential for gut health. It’s also rich in calcium, important for bone health.

Serving Suggestions:

This salad is versatile and can be served as a standalone light lunch or as a side dish with grilled chicken, fish, or a quinoa pilaf for a more substantial meal. It’s perfect for picnics, potlucks, or as a refreshing side during summer barbecues. The salad’s vibrant colors and appealing presentation make it a great choice for entertaining guests.

Customization Options:

• For a Vegan Version: Substitute dairy yogurt with a plant-based yogurt alternative to keep the dressing vegan-friendly.
• Add Nuts or Seeds: For added texture and nutritional value, consider sprinkling some chopped walnuts, almonds, or sunflower seeds on top of the salad before serving.
• Cheese Addition: Crumbled feta or goat cheese can add a savory depth to the salad for those who enjoy a hint of creaminess with their greens.
• Herb Variations: While parsley is used in this recipe, feel free to experiment with other herbs such as mint, dill, or basil for a different flavor profile.

Conclusion:

The Crunchy Cucumber and Apple Salad with Yogurt Mustard Dressing is not just a feast for the senses; it’s a testament to the joy of eating foods that are as nourishing as they are delicious. Its simplicity, combined with the depth of flavors and textures, makes it a dish that appeals to a wide audience, including those following vegetarian, gluten-free, or low-calorie diets. Enjoy the freshness and simplicity of this delightful salad any day of the week!