LACTO-FERMENTED CUCUMBER SALAD
This vibrant salad showcases crunchy, lacto-fermented cucumber slices paired with juicy cherry tomatoes, sharp red onion and fragrant dill. A splash of apple cider vinegar ties the flavours together, adding bright acidity and enhancing the probiotic benefits of the fermented cucumbers. Each forkful of lacto-fermented cucumber salad delivers a refreshing and tangy burst that cleanses the palate and supports digestive health. This lacto-fermented cucumber salad is ideal as a light side dish, snack or picnic addition. It requires no cooking and comes together in under five minutes. The simplicity of the ingredients allows their natural qualities to shine, making this salad an effortless way to introduce probiotics, vitamins and antioxidants into your diet while enjoying crisp textures and lively, seasonal colour.
RECIPE CATEGORY
Side
SERVING SIZE
1
CUISINE
Global
PREPARATION/TECHNIQUES
No‑Cook
OCCASION/HOLIDAY
Picnic, Spring, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Raw, Organic, Healthy, Quick & Easy, Wheat / Gluten‑Free, Kid Friendly
DISH TYPE
Salad
INGREDIENTS
There are the following ingredients for Lacto-Fermented Cucumber Salad:
- ¼ cup lacto‑fermented cucumber slices, drained
- ¼ cup cherry tomatoes, halved
- 1 tablespoon red onion, thinly sliced
- 1 teaspoon fresh dill, chopped
- 1 tablespoon apple cider vinegar
FULL NUTRITIONAL INFORMATION
- Energy 50 kcal
- Protein 1 g
- Carbohydrate 6 g
- Fat 2 g
- Saturated fat 0 g
- Fibre 2 g
- Sugar 3 g
- Sodium 300 mg
PREPARATION
These steps are followed for the preparation of Lacto-Fermented Cucumber Salad:
- Drain The Cucumber: Place ¼ cup of lacto-fermented cucumber slices in a fine sieve. Pat lightly with kitchen paper to remove excess brine and prevent soggy dressing.
- Halve The Tomatoes: Rinse ¼ cup of cherry tomatoes, then slice each in half. This ensures bright colour and juicy bursts in every bite.
- Slice The Onion: Peel and thinly slice 1 tablespoon of red onion. If the flavour is too sharp, rinse the slices briefly under cold water and drain.
- Combine Veggies: In a medium bowl, gently toss the drained cucumber, cherry tomatoes and red onion until evenly distributed.
- Add The Dill: Sprinkle 1 teaspoon of chopped fresh dill over the vegetables. Stir gently to release the herb’s fragrant oils without bruising.
- Dress The Salad: Drizzle 1 tablespoon of apple cider vinegar evenly over the mixture. Fold once or twice to coat the ingredients in a light, tangy dressing.
- Season Lightly: Taste and, if needed, add a small pinch of sea salt or a crack of black pepper, bearing in mind the fermented cucumber already contains salt.
- Serve Immediately: Transfer the salad to a serving bowl or plate, ensuring an even display of colours and textures.
PREP TIME
5 minutes
COOKING TIME
0 minutes
TIPS
Here are some helpful tips for Lacto-Fermented Cucumber Salad:
- Pat Cucumbers Dry: Removing excess brine prevents the salad from becoming watery and ensures vibrant acidity.
- Use Fresh Herbs: Chop dill just before assembling to preserve its bright aroma and flavour.
- Balance Sharpness: If red onion is too strong, soak slices in cold water for one minute, then drain before mixing.
- Choose Good Vinegar: Optional for raw apple cider vinegar with the mother for added probiotic benefits.
- Toss Gently: Fold ingredients lightly to avoid crushing tomatoes and releasing their juices.
- Serve Chilled: Chill individual components briefly beforehand for an extra-refreshing salad.
VARIATIONS
- Vegetable Add‑In: Fold in 2 tablespoons of diced bell pepper or shredded carrot for extra colour and crunch.
- Seed Crunch: Sprinkle 1 tablespoon of toasted sunflower or pumpkin seeds for a nutty texture.
- Spice Kick: Add a pinch of crushed red pepper flakes or a dash of chilli oil for heat.
- Creamy Twist: Stir in 1 tablespoon of dairy-free yoghurt or vegan mayo for a creamy dressing alternative.
- Herb Mix: Combine dill with chopped parsley or chives for a richer herb profile.
- Protein Boost: Toss through 2 tablespoons of cooked chickpeas or white beans for extra fibre and protein.
PREPPING AND STORAGE
- Fridge: Store the assembled salad in an airtight container for up to one day. To maintain texture, keep dressing and onions separate and add just before serving.
- Freezer: Freezing is not recommended because freezing will alter the crispness of cucumbers and tomatoes.