Orange, cucumber and walnut salad
Reviewed by Dr Namrata Bagaria, MBBS, MPH (Harvard)Last reviewed
Orange and cucumber may sound like an odd pair, but they work surprisingly well. The orange is sweet and sharp, the cucumber is cool and refreshing, and the walnuts add crunch.
It is worth being accurate about what this salad does and does not provide. It is not a protein-rich dish. What it does bring is vitamin C, plant-based omega-3 fats from the walnuts, and the benefits of eating a whole fruit rather than drinking its juice. Put it next to paneer, curd or a chilla and you have a more complete meal.
The vitamin C matters, too. When eaten with a meal, it can help your body absorb non-haem iron from plant foods such as dal and leafy greens. That can be useful if your diet is low in iron.
Ingredients
For the salad
- 2 oranges, peeled and broken into segments
- 1 cucumber, peeled and cut into small chunks
- 1/3 cup walnuts
- A little grated Parmesan or crumbled feta, optional
- A few mint leaves, optional
For the dressing
- Juice of 1 lemon
- 2 tbsp extra-virgin olive oil
- Salt and black pepper
- 1/2 tsp sugar or honey
Method
- 1
Toast the walnuts in a dry pan over a low flame for three or four minutes, until they smell nutty. Watch them closely; nuts can burn quickly. Tip them out to cool, then break them up roughly.
- 2
Peel the oranges and separate them into segments. There is no need to cut them smaller unless you prefer smaller pieces.
- 3
Peel the cucumber and cut it into small chunks. Make the pieces smaller if chewing is difficult.
- 4
Whisk the lemon juice, olive oil, salt, pepper and sugar or honey together until combined.
- 5
Put the orange and cucumber in a bowl. Pour over the dressing and toss gently.
- 6
Scatter the walnuts over the top, along with the cheese and mint, if using. Eat soon after assembling.
Good to know
- Toasted walnuts are the everyday version. Candied walnuts, made by roasting them with sugar, are delicious but are better kept as an occasional sweet treat rather than an everyday addition.
- You can change the fruit and greens. Strawberries and spinach work well in place of the orange and cucumber, with a balsamic dressing and feta instead of Parmesan.
- Add the walnuts at the last minute so they stay crunchy.
- Oranges contain potassium. If you have kidney disease and have been advised to limit potassium, check with your doctor or dietitian about how much is appropriate for you.