First discovered in India thousands of years ago, Cucumbers are now one of the most widely cultivated food crops in the world, and with good reason. Crispy, juicy, refreshing and rejuvenating, these vegetable-like fruits have a lot to offer.
Here, we will share some surprising benefits of eating cucumbers, and attempt to broaden your horizons with how you do it. As the cucumber spread from one country to another, it adapted beautifully to different cultural cuisines. So if you like cucumbers, but are a little bored with your typical applications, try some of these international recipes where cucumbers play a starring role.
Are cucumbers good for you?
Yes indeed — cucumbers are incredibly good for you! Because they are about 95 percent water, cucumbers offer excellent hydration in the summer months when we need it most. They are high in fiber and a good source of antioxidants, vitamins A, C and K, and minerals like magnesium, phosphorus and potassium.
Cucumbers also contain phytonutrients called lignans, which have antioxidant and anti-inflammatory properties; and, along with potassium and magnesium, lignans have an alkalizing effect — so consuming cucumbers helps the body maintain an optimal pH for overall wellness.
Cucumber remedies
Along with preventing dehydration, cucumbers help balance bodily fluids, and have long been used as a remedy for headaches, bloating and detox.
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Cucumbers are also well-known for their soothing properties. They can be used topically to reduce puffiness around tired eyes, relieve discomfort from bug bites, and refresh swollen, achy feet. Because they are rich in silica, cucumbers also help repair damaged skin, and can be an effective natural treatment for acne.
Considering its many benefits, you may now be pondering how to incorporate more cucumber into your diet. The following recipes will help make this transition both delicious and exciting!
Pro tip: Distributing my surplus cucumbers to friends and neighbors, I was astounded to find that some individuals claim to dislike this amazing fruit. I suspect this is because they have never tried anything other than the waxy-skinned, seedy variety commonly sold in grocery stores.
There are actually scores of different cucumber varieties, and some of the Asian and European types that you can find in supermarkets are much more tender and palatable than the standard sold in the US. Try to find English, Persian, or Japanese cucumbers for these recipes.
Better yet, grow them yourself! These climbing plants only need a small amount of space in the ground, and one or two plants can produce plenty of fruit for a small family. As long as they are organic, you can — and should — eat the skin; and if they are picked at around 1 ¼ inches in diameter, they have no seeds to speak of.
Cucumber recipes from around the world
Arabic Fattoush Salad
A classic Middle Eastern dish, fattoush pulls summer produce together with a pleasant surprise — toasted pita! Add to that some distinctly Arabic seasonings and you have a complex and irresistible salad that can double as a dinner.
Ingredients:
- 4 Persian cucumbers, (or 2 English) chopped
- 2 cups firm, but ripe tomatoes (halved cherries or diced plum tomatoes)
- 1 cup chopped purslane (or Romaine lettuce, torn)
- 1 cup chopped parsley
- 1/2 cup chopped mint
- 1 small red onion, diced
- 1 bell pepper, diced
- 2 large pitas
- 1/3 cup olive oil
- 1/3 cup fresh lemon juice
- 1/3 cup pomegranate molasses
- 1 Tbsp Sumac powder
- 1 clove garlic
- Salt and fresh ground pepper to taste
Directions:
- Separate pita layers and brush both sides with olive oil.
- Cut into bite-sized bits and place them single-layer on a baking sheet.
- Toast in the oven on medium heat until lightly browned, flipping half-way through. Set aside when done.
- Mix liquids, sumac, garlic, salt and pepper to make a dressing.
- Toss the prepared produce with dressing.
- Fold in toasted pita and serve immediately.
Greek Tzatziki
Tzatziki is more of a dip than a salad, but it is so refreshingly delicious it can be enjoyed with almost anything. From chips and crudités to Buddha bowls and baked potatoes, tzatziki breathes new life into tired traditions.
Ingredients:
- 1 English (2 Persian) cucumbers
- 1 cup plain yogurt
- 1 Tbsp chopped fresh dill
- 1 clove garlic
- 1 Tbsp fresh lemon juice
- 1 Tbsp extra-virgin olive oil
- ½ teaspoon grated lemon zest
- ½ teaspoon salt
- Freshly ground black pepper to taste
Directions:
- Shred the cucumber with a coarse grater and place it into a medium sieve.
- Press out excess liquid.
- Chop the dill, press the garlic, and squeeze and zest the lemon.
- Place yogurt, cucumber, dill, garlic, lemon, salt and pepper in a small bowl.
- Mix thoroughly and drizzle with olive oil.
- Serve chilled.
Hungarian Cucumber Salad
With creamy, crunchy, salty, tangy, sweet and spicy all bursting out of one bowl, this cucumber salad (uborkasaláta) is a great side to balance traditionally rich and robust Hungarian dishes.
Ingredients:
- 3 English cucumbers, thinly sliced
- 3/4 cup sour cream
- 1/2 cup fresh dill, chopped
- 1 banana pepper or other mild hot pepper, minced
- 1/4 cup white wine vinegar
- 1 Tbsp salt
- Sugar or your preferred sweetener, to taste
Directions:
- A mandolin is recommended to make thin, even slices quickly and easily into a bowl.
- Toss sliced cucumbers with salt and chill for at least one hour – this will draw out the juice.
- Press out the salty liquid. If the cucumbers are still too salty, you can rinse them with cool water and press again.
- Combine with sour cream, fresh dill, pepper, and vinegar.
- Add sweetener to taste.
- Chill for another hour.
- Garnish with paprika and serve with a spoon.
Jamaican cucumber juice
For a taste of the Caribbean in a cucumber, try this ultra-refreshing Jamaican juice. This drink is not only delicious, it also hydrates and replenishes important electrolytes! You can make a big batch for a barbeque, or whip up a single serving for yourself in minutes.
Ingredients: (3 servings)
- 2 large cucumbers
- Juice of 1/2 lemon
- 1 Tbsp fresh, grated ginger
- 3 sprigs fresh mint (optional)
- 1 – 2 Tbsp honey or sweetener of your choice, to taste
- 2 cups water
Directions:
- Peel cucumbers if they have a waxy skin or are conventionally grown with chemicals, otherwise you can leave the skin on.
- Remove seeds only if they are large, and chop the cucumber into smaller pieces.
- Blend the cucumber pieces, grated ginger, lime juice, sweetener, and water until you have a smooth consistency.
- Add more water or honey to taste.
- If desired, strain out the solids.
- Chill for 1 hour or more before serving over ice. If you can’t wait that long, substitute ice for some of the water and treat it like a smoothie.
- Mint can be used as a garnish or blended into the drink — or both!
Mexican cucumber salad
Looking for a new twist on Taco Tuesday? This colorful dish brings all your favorite Mexican flavors together in a light and lively salad. Serve it as a side, or squeeze it into your tacos for a fresh surprise.
Ingredients:
- 4 small cucumbers, diced
- 1 tomato, diced
- 1 cup sweet corn (fresh or frozen), lightly steamed
- Juice of one lime
- 1 shallot, minced
- 1/4 cup cilantro, chopped
- 1/4 cup cotija cheese, crumbled
- 1 avocado, diced
- 1 jalepeño pepper, minced
Directions:
- Combine all the produce in a bowl.
- Crumble cotija cheese over the top and serve pronto.
Thai Cucumber Salad
Sweet and spicy, this cucumber salad brings the exotic flavors of Southeast Asia to your own kitchen. Serve as a nutritious side to balance various proteins and starches. It can also stand alone as a light lunch.
Ingredients:
- 3 English cucumbers
- 1 shallot (thinly sliced)
- ¼ cup chopped cilantro
- ¼ cup rice vinegar or the juice of 2 limes
- 2 Tbsp sweetener of your choice
- 2 small chili peppers, minced, or chili flakes to taste
- 1 Tbsp sesame oil
- 1 ½ Tbsp fish sauce or fish sauce substitute
- ½ cup salted, roasted peanuts
Directions
- Cut the cucumber in half lengthwise.
- If it has seeds, remove them with a spoon, then slice it (¼ inch thick).
- Add sweetener to liquids and stir until dissolved.
- Combine everything but the peanuts and chill for at least 30 minutes.
- Top with coarsely chopped peanuts and serve promptly.
