Discover a light yet satisfying cucumber salad that has become a sensation in healthy eating communities. This vibrant combination of crisp cucumbers, tender eggs, and sweet corn creates a perfect balance of flavors while keeping calories in check. Originally a family recipe passed down through generations in Eastern Europe, this salad has been modernized with a light yogurt-based dressing that maintains its creamy texture while reducing calories.
Ingredients
For the Salad:
- 3-4 large cucumbers (approximately 500g/18 oz)
- 3-4 hard-boiled eggs
- 1 cup sweet corn (150g/5.3 oz)
- 1 can tuna in water, drained (140g/5 oz)
- ¼ head young cabbage, finely shredded (200g/7 oz)
- 3 tablespoons fresh parsley, chopped
- 2 green onions, finely sliced
- 1 teaspoon salt (for cabbage preparation)
For the Dressing:
- 2 tablespoons plain yogurt (30g/1 oz)
- 20g mayonnaise (approximately 1.5 tablespoons)
- ½ teaspoon black pepper
- Salt to taste
Instructions
- Prepare the Cabbage:
- Finely shred the cabbage
- Sprinkle with salt and massage gently
- Let stand for 10 minutes
- Squeeze out excess liquid
- Cook the Eggs:
- Place eggs in cold water
- Bring to a boil
- Cook for exactly 10 minutes
- Transfer to ice water
- Peel and quarter
- Prepare Other Ingredients:
- Slice cucumbers thinly
- Drain and rinse corn
- Drain tuna thoroughly
- Chop parsley and slice green onions
- Make the Dressing:
- Combine yogurt and mayonnaise
- Add black pepper
- Mix until smooth
- Season with salt to taste
- Assemble the Salad:
- In a large bowl, combine prepared cabbage
- Add cucumber slices
- Mix in corn and tuna
- Add quartered eggs
- Sprinkle with herbs
- Pour dressing over
- Toss gently to combine
Time and Nutritional Information
Preparation Time:
- Prep: 15 minutes
- Cook: 10 minutes
- Total: 25 minutes
Nutritional Information (per serving):
- Calories: 245
- Protein: 18g
- Carbohydrates: 15g
- Fat: 14g
- Fiber: 4g
- Sodium: 580mg
- Serving size: 1.5 cups
- Servings per recipe: 4
Tips and Tricks
- Salt the cucumbers alongside the cabbage to remove excess moisture and prevent a watery salad
- Use English cucumbers for fewer seeds and crispier texture
- Prepare hard-boiled eggs the day before for quicker assembly
- Chill all ingredients before mixing for the best texture
- Pat dry all vegetables thoroughly before combining
Variations and Substitutions
- Replace tuna with grilled chicken or chickpeas for a different protein source
- Swap mayonnaise for Greek yogurt to reduce calories further
- Add diced avocado for healthy fats
- Use red cabbage instead of green for extra antioxidants
- Substitute corn with diced bell peppers for fewer carbs
Common FAQs
Q: How long can I store this salad?
A: The salad stays fresh for up to 24 hours in the refrigerator. For best results, store dressing separately and combine just before serving.
Q: Can I make this salad ahead of time?
A: Yes, prepare all ingredients and store separately. Combine up to 2 hours before serving for optimal freshness.
Q: Is this salad keto-friendly?
A: Remove the corn and use full-fat mayo to make it keto-compatible.
Q: Can I skip the cabbage?
A: Yes, double the cucumber amount for a similar volume and crunch.
Storage and Make-Ahead Tips
- Store undressed salad components separately in airtight containers
- Keep dressing in a separate jar for up to 3 days
- Prep vegetables up to 24 hours in advance
- Hard-boiled eggs can be prepared up to 5 days ahead
- If making ahead, add dressing and toss just before serving
- Do not freeze this salad as it will affect the texture of the vegetables
Remember to serve chilled for the best taste and texture. This refreshing salad makes an excellent light main course or a substantial side dish for summer gatherings and healthy lunches.
