Recipes and facts – Cucumber

Cucumbers are technically fruits, from the same family as watermelons and pumpkins, but most people consider them to be veggies.

A serving of cucumber (one-half a cup) is about 8 calories. They have small amounts of vitamin K and vitamin A and are about 95% water. They also have several phytonutrients (plant chemicals) called lignans.

All that water in cucumbers can help keep you hydrated. Plus, the fiber boost they give you helps you stay regular.

Recipes

Cucumber, pea and lettuce soup

Cucumber and mint raita

Cucumber, pea & lettuce soup – BBC Good Food website

  • 1 tsp rapeseed oil
  • small bunch spring onions , roughly chopped
  • 1 cucumber , roughly chopped
  • 1 large round lettuce , roughly chopped
  • 225g frozen peas
  • 4 tsp vegetable bouillon
  • 4 tbsp bio yogurt (optional)
  • 4 slices rye bread

Boil 1.4 litres water in a kettle.

Heat the oil in a large non-stick frying pan and cook the spring onions for 5 mins, stirring frequently, or until softened.

Add the cucumber, lettuce and peas, then pour in the boiled water.

Stir in the bouillon, cover and simmer for 10 mins or until the vegetables are soft but still bright green.

Blitz the mixture with a hand blender until smooth. Serve hot or cold, topped with yogurt (if you like), with rye bread alongside.

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Cucumber and mint raita

  • 400g plain Greek yoghurt
  • 1 cucumber, peeled and diced
  • 2 tablespoons chopped fresh coriander
  • 2 tablespoons chopped fresh mint
  • 1/2 teaspoon ground cumin
  • salt and pepper to taste

Combine all ingredients and stir well. Serve with your favourite curry or Indian dish.

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