Do I have to peel the cucumber?

There is no need to peel an English cucumber because the skin is delicate and thin and not typically covered in wax to prolong shelf life (unlike American cucumbers).

What’s the best way to store fresh mint?

You can store fresh mint on the counter in water, like you would flowers. Trim the stems and change the water when it gets cloudy. The mint will last on the counter for about a week. If you want your mint to last three weeks, store it in the same way but in the refrigerator, and tent the greens loosely with a plastic bag. The mint may wilt a little, but you can still use it.

What can I serve with Cucumber Salad with Mint?

We would pair it with a chicken dish, such as our Tandoori Chicken Kebabs , as well as seafood like tuna, our Seared Salmon with Green Peppercorn Sauce , Hot Honey Grilled Shrimp or crab.

Cucumber Salad with Mint

Name: Cucumber Salad with Mint
Total time: 15 min
Ingredients: 1 large English cucumber, sliced into 1/4-inch-thick half-moons (about 3 1/2 cups); 1/8 teaspoon salt plus 1/4 teaspoon, divided; 1/2 cup loosely packed fresh mint leaves, torn; 1/2 cup thinly sliced red onion; 1/2 cup thinly diagonally sliced scallions; 2 tablespoons extra-virgin olive oil; 1 tablespoon white balsamic vinegar; 1 tablespoon rice vinegar; 1/4 teaspoon crushed red pepper

Active Time:

15 mins

Total Time:

15 mins

Servings:

4

Nutrition Profile:

Sesame-Free Diabetes-Friendly Dairy-Free Soy-Free Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free No Added Sugar

Jump to Nutrition Facts

This Cucumber Mint Salad is the perfect complement to your summer cookout—or for any night that’s just too hot to cook. The cucumbers stay crunchy, and the mint and white balsamic vinegar add a touch of sweetness without having to add sugar. The crushed red pepper adds a pop of heat—but you can leave it out if you want a more mellow salad. Plus, cucumbers are a hydrating vegetable, so this salad is great for sweaty summer nights. We think it works great as a side to steak, chicken or fish—or use it in your favorite sandwich or to top a burger. Read on for our expert tips to make this refreshing, cool-as-a-cucumber salad.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

For even more crunch, remove the seeds from the cucumber.
Soak the red onion in ice water for 10 minutes to help remove some of its oniony punch, or use shallots instead of red onion.
You can make this salad ahead. Store the salad ingredients and dressing separately until ready to serve. Both can be stored in airtight containers in the refrigerator for up to three days.

Nutrition Notes

Cucumbers are 95% water, making them a great hydrating vegetable. They’re low in calories but contain nutrients and antioxidants that can help reduce cancer risk and protect against diabetes. Cucumbers also nourish skin and can soothe sunburn, eye puffiness and skin irritation.
Mint provides several nutrients, including vitamins A and C and antioxidants. Mint has many potential health benefits, including relieving nausea, boosting mood and focus and aiding in relaxation. Mint may even help with hormone balance.
While vinegar is a common ingredient in salad dressings and marinades, you might wonder if it’s healthy. In short, yes. Balsamic vinegar has been associated with healthier skin, blood pressure and blood sugar. It might also aid in digestion.

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Ingredients

1 large English cucumber, sliced into ¼-inch-thick half-moons (about 3½ cups)
1/8 teaspoon salt plus 1/4 teaspoon, divided
1/2 cup loosely packed fresh mint leaves, torn
1/2 cup thinly sliced red onion
1/2 cup thinly diagonally sliced scallions
2 tablespoons extra-virgin olive oil
1 tablespoon white balsamic vinegar
1 tablespoon rice vinegar
1/4 teaspoon crushed red pepper

Directions

Toss cucumber and 1/8 teaspoon salt together in a colander set over a large bowl. Let stand to drain until some liquid is released, about 5 minutes. Pat the cucumbers dry; transfer to a bowl. Add mint, red onion and scallions; toss until well combined.

Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
Whisk oil, balsamic vinegar, rice vinegar, crushed red pepper and the remaining 1/4 teaspoon salt in a small bowl until combined. Pour over the cucumber mixture; toss until well coated.

Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless

Frequently Asked Questions

Do I have to peel the cucumber?

There is no need to peel an English cucumber because the skin is delicate and thin and not typically covered in wax to prolong shelf life (unlike American cucumbers).
What’s the best way to store fresh mint?

You can store fresh mint on the counter in water, like you would flowers. Trim the stems and change the water when it gets cloudy. The mint will last on the counter for about a week. If you want your mint to last three weeks, store it in the same way but in the refrigerator, and tent the greens loosely with a plastic bag. The mint may wilt a little, but you can still use it.
What can I serve with Cucumber Salad with Mint?

We would pair it with a chicken dish, such as our Tandoori Chicken Kebabs, as well as seafood like tuna, our Seared Salmon with Green Peppercorn Sauce, Hot Honey Grilled Shrimp or crab.

Nutrition Facts (per serving)

92	Calories
7g	Fat
7g	Carbs
1g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup
Calories 92
% Daily Value *
Total Carbohydrate 7g	3%
Dietary Fiber 1g	5%
Total Sugars 3g
Protein 1g	2%
Total Fat 7g	9%
Saturated Fat 1g	5%
Cholesterol 0mg	0%
Vitamin A 18Âµg
Vitamin C 6mg	7%
Vitamin D 0Âµg
Vitamin E 1mg	7%
Folate 20Âµg
Vitamin K 42Âµg
Sodium 170mg	7%
Calcium 34mg	3%
Iron 1mg	5%
Magnesium 17mg	4%
Potassium 205mg	4%
Zinc 0mg	3%
Vitamin B12 0Âµg

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Carrie Myers, M.S.