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- 15 min
3 net carbs
Cucumber Feta Salad
Discover the harmonious blend of crisp cucumber, tangy feta, and aromatic dill in this refreshing, low-carb, diabetes-friendly salad.
- Recipe last updated: May 27, 2024
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Cucumber Feta Salad
- Last Updated: May 27, 2024
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Low-Carb Cucumber Feta Salad [Keto]
Refreshingly crisp and perfectly balanced, this cucumber feta salad offers a delightful blend of textures and flavors. Ideal for those on a low-carb, diabetes-friendly diet, each bite is a testament to how simple ingredients can create culinary magic. With the tanginess of feta, the subtle aroma of dill, and the crunch of cucumber, this salad promises an experience that is both healthful and indulgent. Dive into this salad for a wholesome treat that's as nourishing as it is delicious.
*Net carbs are per serving
Ingredients
- 2 English cucumbers, thinly sliced
- 3 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 5 ounces feta cheese
- 2 tablespoons fresh dill, chopped (or 1 tablespoon dried dill)
- ½ teaspoon salt
Instructions
- In a large bowl, add the cucumbers, red wine vinegar, olive oil, feta cheese, dill, and salt. Stir until well combined.
- Enjoy immediately, or refrigerate for 1-4 hours to allow flavors to come together.
Nutrition
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Notes
Recipe Variations
Additional optional ingredients:
- Red onions
- Kalamata olives
- Cherry tomatoes
Types of Cucumbers
This recipe calls for English cucumbers. While you can use any cucumbers for this recipe, we prefer the English variety for it’s non-waxy skin, fewer seeds, and sweeter taste. Read more about the different types of cucumbers here.
Frequently Asked Questions
Is this low-carb cucumbers feta salad recipe Keto?
Yes, one serving of this recipe has 3 net carbs. This cucumber feta salad is a great choice if you’re following a strict Keto diet.
Is this cucumber feta salad gluten-free?
Yes! This recipe is naturally gluten-free.
Storage and Reheating Guidelines
- Make-ahead: If you have time to make this salad a few hours before eating, we recommend it! This gives the flavors time to meld together and creates an even better tasting salad.
- Storing leftovers: Store leftovers in an air-tight container in the refrigerator for up to 2 days. We don’t recommend storing this dish too long as the cucumbers break down and the flavor and texture isn’t as delicious after a couple of days.
- Freezing instructions: N/A
- To reheat: N/A
Additional Details
For those managing diabetes, finding recipes that are not only delicious but also health-conscious can be a daunting task. Enter the cucumber feta salad – a harmonious blend of fresh, tangy, and creamy flavors that is not only a treat for your taste buds but also diabetes-friendly. This recipe showcases the best of low-carb ingredients without compromising on taste or texture.
While not tethered to a specific region, salads featuring cucumbers and cheese, in various forms, are celebrated worldwide. Whether it’s the Mediterranean’s embrace of crisp vegetables or the Greek penchant for creamy feta, this salad brings together universal tastes. What truly sets our version apart is its undivided focus on diabetic-friendly ingredients, while ensuring the dish is brimming with flavor.
Nutritional Stars of the Dish
- Cucumbers: Often dubbed as ‘cooling agents,’ cucumbers are a hydration powerhouse. They are composed of about 95% water, which is beneficial for promoting hydration and aiding in weight loss. This low-calorie veggie is rich in vitamins K, C, and a variety of minerals. Cucumbers also contain antioxidants, which help battle oxidative stress, a precursor to chronic diseases.
- Feta Cheese: Besides its tangy flavor, feta cheese is rich in calcium and B vitamins. It contains beneficial bacteria and fatty acids. Moreover, it’s a lower-calorie alternative to other cheeses, making it a top choice for weight-conscious individuals and those managing their carb intake.
- Olive Oil: A pillar of the Mediterranean diet, olive oil is abundant in monounsaturated fats and antioxidants. It’s known to reduce inflammation, shield the heart, and maintain healthy cholesterol levels.
- Dill: Beyond its aromatic allure, dill is loaded with various bioactive compounds, which can aid digestion and offer anti-inflammatory benefits.
A Deep Dive into Cucumbers
When wandering the aisles of a grocery store or perusing a farmer’s market, you’ll come across various cucumber types. However, not all cucumbers are created equal, especially when it comes to salads. Let’s explore the main varieties:
- English Cucumbers: Also known as ‘European Cucumbers’ or ‘Hothouse Cucumbers,’ these are often longer and thinner than their common counterparts. They stand out due to their thin skin, which is not only edible but also free from the wax that many other cucumbers have. This makes them perfect for salads as there’s no need to peel them. Furthermore, they have fewer seeds and a slightly sweeter taste, making them less bitter than other varieties. These characteristics make English cucumbers the preferred choice for our salad.
- Garden Cucumbers: These are the most common cucumbers in American grocery stores. They are usually thick-skinned and waxed to increase shelf life. Because of their thick skin, they often need to be peeled before eating, especially in salads.
- Pickling Cucumbers: As the name suggests, these are primarily used for pickling. They are smaller and have bumpy skin. While they can be eaten fresh, their size and flavor profile are optimized for the pickling process.
- Persian Cucumbers: Similar in many ways to the English cucumber, Persian cucumbers are smaller and have a very thin skin. They are crunchy, seedless, and can be an alternative to English cucumbers in salads.
Why Choose English Cucumbers?
For this salad, the choice of English cucumber is intentional. Their thin, non-bitter skin, fewer seeds, and slightly sweet flavor complement the tangy feta and aromatic dill, creating a balanced taste profile. While other cucumbers can be used, the texture and overall taste of the salad might vary.
Constructing the Perfect Salad
While the recipe card offers a direct route to creating this delightful dish, here are some steps to enhance the experience:
- Pick the Freshest Ingredients: As with many salads, the freshness of the ingredients plays a pivotal role. Opt for firm cucumbers, ideally English cucumbers for their thin skin and fewer seeds. The feta should be creamy and tangy – avoid versions that seem too dry.
- The Marination Game: Allowing the salad to rest for 1-4 hours in the refrigerator can significantly intensify the flavors. However, due to its freshness-centric nature, it’s recommended to consume it within 24 hours for the best taste.
Variations & Serving Suggestions
- Add-ins: Consider adding red onions for an extra kick or cherry tomatoes for a burst of sweetness. Olives could be a great addition too, enhancing the Mediterranean feel.
- Bread Companion: Although this salad is low-carb, serving it with whole grain or keto-friendly bread can add a comforting touch, especially if you’re looking to make it a fuller meal.
- Proteins: Grilled chicken or shrimp can transform this side dish into a hearty main course.
Benefits for People with Diabetes
Diabetes demands a cautious approach to food. This salad, with its low carbohydrate content, becomes an excellent choice for those monitoring their blood sugar levels. Cucumbers, being low in sugars, don’t spike glucose levels, and the healthy fats from olive oil and feta can assist in maintaining a balanced diet. It’s a testament that diabetic meals can be as delectable as they are nutritious.
Storage Tips
If you have leftovers – and we’d be surprised if you do – store them in an airtight container. Given the salad’s high water content, it’s best to consume it quickly to savor its freshness.
The cucumber feta salad isn’t just another recipe; it’s a celebration of fresh, healthful ingredients coming together. Whether you’re managing diabetes, aiming for a low-carb diet, or just in pursuit of a delectable, nutritious meal, this salad ticks all the boxes. Prepare a bowl today, and bask in the symphony of flavors!
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