Cucumber-Yogurt Salad

Nutrition Notes

Are Cucumbers Healthy?

Cucumbers are about 95% water, which means they're a great hydrating vegetable. The natural compounds in cucumbers, which include antioxidants, have been shown to play a role in preventing cancer cells from multiplying. Cucumbers may also help prevent diabetes. The antioxidants and minerals—specifically the mineral silica, which helps your body produce collagen—may help nourish your skin and keep it smooth and firm.

Is Yogurt Good for You?

Yogurt is a nutritious food that is a great protein source and is loaded with calcium, phosphorous and vitamin B12. It's also a good source of potassium, zinc and vitamin D. Altogether, the nutrients in yogurt support bone and muscle growth, healthy nervous and immune systems, cell growth and development, and healthy blood pressure. The probiotics in yogurt may improve your digestion system, as well, by providing beneficial bacteria to your gut's microbiome.

Tips from the Test Kitchen

What Type of Cucumber Should I Use?

We use American cucumbers, whose seed is called Americana Slicing Hybrid and are often simply labeled "cucumber" at grocery stores. These cucumbers have thicker skin than other varieties. They have large seeds that, while edible, are typically scooped out along with the pulp to remove excess moisture in salads, sandwiches and even soups.

Can I Use Other Fresh Herbs?

Absolutely! Along with parsley and mint, you can use any combination of fresh herbs, like dill or chives.

Can I Make Cucumber-Yogurt Salad Ahead?

No, we don't recommend making this cucumber-yogurt salad ahead of time. The moisture from the cucumbers will continue to release and cause the salad to become too watery. It's best to serve the salad the day you make it. You can make the yogurt mixture ahead and refrigerate it in an airtight container for up to one day.

Frequently Asked Questions

Do You Need to Peel Cucumbers for Salads?

Yes, if you're using American cucumbers it's a good idea to peel their tougher skin, which is also often coated in wax to prolong their shelf life. There's no need to peel thin-skinned varieties of cucumbers, such as English or Persian cucumbers.

How Do You Keep Cucumbers from Getting Soggy in Salads?

To prevent cucumbers from getting too soggy, you can lightly salt them to remove excess moisture. For this recipe, we sprinkle the sliced cucumbers with salt and leave them in a bowl for at least 20 minutes. The salt draws out moisture and releases excess water from the cucumbers, keeping them crisp. The salt also helps season the cucumbers lightly before adding the yogurt mixture. We also scoop out the seeds and pulp, which can make salads watery.

Additional reporting by Jan Valdez and Carrie Myers, M.S.