Indian cucumber is a widely used fruit (yes, it is not a vegetable) across many Indian dishes, particularly in salads. Due to its high water content, it gives out a light and refreshing taste. It is also a popular ingredient for several beauty products.
It belongs to the same plant family of gourds having consisted of mostly water, low-calorie content, fat, sodium, and cholesterol. This is a must-have for vegetarians. Aside from being a common part of Indian and Mediterranean cuisine, Indian cucumbers are also utilized in traditional Ayurvedic medicines.
Nutritional Content of Indian Cucumber
142 grams serving of fresh Indian cucumber contains
- Water: 137 grams
- Calories: 17
- Protein: 0.8 grams
- Fat: 0.2 grams
- Carbohydrate: 3.1 G, including 2.0 g of sugar
- Fiber: 1.0 grams
- Calcium: 19.9 grams
- Iron: 0.3 mg.
- Magnesium: 17 mg.
- Phosphorus: 29.8 mg.
- Potassium: 193 mg.
- Sodium: 2.8 mg.
- Vitamin C: 4.5 mg.
- Folate: 19.9 mcg.
- Beta Carotene: 44 mcg.
- Lutein + Zeaxanthin 22.7 mcg.
- Vitamin K: 10.2 mcg.
Health Benefits of Indian Cucumber
- Due to its high water content and electrolytes (similar to dextrose), it can prevent and/or cure dehydration.
- Vitamin K from Indian cucumbers promotes calcium absorption that makes your bone stronger and healthier.
- Its low sodium content accompanied by high potassium helps regulate your blood pressure.
- Indian cucumbers have anti-inflammatory supplements. Medically, inflammation signifies your body’s defence when they are fighting an infection. The anti-inflammatory nutrients from Indian cucumber will help aid the inflammation and still provide the nutrition that your body needs.
Safety Precautions & Risks
- Some types of cucumber are difficult to process for digestion.
- Indian cucumber is high in Vitamin K which helps blood clotting. Observe controlled consumption if you are taking blood-thinning medications; please consult your doctor beforehand.
Must-try Salad Recipes with Indian Cucumber
Here are some delicious and savoury recipes that you can try at home using Indian cucumbers.
Cauliflower & Cucumber Raita Recipe (Cauliflower Yogurt Salad)
- 1 Indian cucumber, peeled and chopped
- 2 cups of gobi (cauliflower), in small florets
- 1 teaspoon of jeera (cumin powder)
- 2 cups of Greek yoghurt
- 2 green chillies, finely chopped
- Sunflower oil
- Dhania (coriander) leaves, chopped
- Salt to taste
- In a heavy-bottomed pan, roast the cauliflower florets in medium heat. Transfer to a plate.
- On the same pan, heat sunflower oil and add the roasted cauliflower, season with salt, and stir fry in low heat until the florets are cooked.
- In a mixing bowl, whisk the Greek yoghurt (seasoned with salt), gradually add the cumin powder, green chillies, and coriander leaves. Mix well. Then, add the chopped Indian cucumbers, and cooked cauliflower. Make sure to coat all the ingredients of your raita. Check the taste and spice level, add more according to your preference.
- Transfer the raita to a serving bowl, and serve with parathas (or other flatbread you prefer) for a completely fulfilling meal.
- Andhra Style Yellow Cucumber Dal
- Kachumber Salad with Cucumber, Onion & Tomatoes
- Goan Style Black Chickpeas and Cucumber Masala
- Couscous Salad with Cucumber and Feta Cheese
Also, enjoy Indian cucumber concoctions:
- Beetroot Juice Recipe with Cucumber & Pineapple
- Cucumber Ginger Lemonade
- Afghani Dhoog - Cucumber Mint Buttermilk/ Chaas