Beetroot, Tomato And Cucumber Salad

Beetroot, Tomato And Cucumber Salad

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Servings: 4
Calories: 229


  • 1 large cooked beetroot
  • 2 firm medium-sized tomatoes
  • 1 large or 2 small cucumbers
  • 4 tbsp grated fresh coconut flesh
  • 2 tbsp chopped fresh coriander leaves
  • 1/2 green chilli finely chopped
  • 4 tbsp chopped unsaltedpeanuts
  • 18 floz chilled natural yoghurt
  • 1 tsp caster sugar
  • 1 tbsp sunflower oil
  • 1 tbsp cumin seeds
  • salt

serve with:

  • chapatis


  • Peel and dice the beetroot and the cucumber. Peel the tomatoes, remove the seeds and dice. Place all the prepared vegetables in a large salad bowl, sprinkle with a pinch of salt and with the sugar and gently stir in the coconut, coriander, chilli pepper, peanuts and yoghurt. Add a little more salt if wished.
  • Heat the oil in a small, non-stick frying pan and when very hot, add the cumin seeds. Fry for 2 - 3 seconds; as soon as they start to jump about in the pan, take off the heat and add to the salad.
  • Stir carefully once more and serve with chapatis as a delicious, refreshing accompaniment to almost any Indian main course.
Calories: 229 kcal
Carbohydrates: 18 g
Protein: 9 g
Fat: 15g
Saturated Fat: 5 g
Cholesterol: 17 mg
Sodium: 106 mg
Potassium: 649 mg
Fiber: 3 g
Sugar: 12 g
Vitamin A: 762 IU
Vitamin C: 13 mg
Calcium: 208 mg
Iron: 2 mg
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