I was looking through my standard and loved recipes to write about when I noticed: I need to share my low FODMAP cucumber dill salad first. It makes its appearance in pretty much every meal that needs a little freshness and crunch. You have a spicy curry recipe? Add some cucumber salad to help with the heat. Greasy dish? Light cucumber salad for balance. Need a vegetable to add bulk to your meal in a healthy way? You guessed it . . . go grab that cucumber and start slicing.
In FODMAP terms, this is also a winner. Apart from the minimal amount of lemon juice (moderate in fructans at 187 grams/serving), it contains no other FODMAPs. Have I told you already that I eat this with pretty much everything?
Ingredients for low FODMAP cucumber dill salad
Quick and easy! The amounts for this recipe make enough low FODMAP cucumber dill salad as a side for four people.
Cucumber – Or English cucumbers, to be more precise. They’re the most commonly available in my area.
Lactose-free yogurt – I use the MinusL lactose free Greek yogurt. A thicker yogurt type works best for this recipe.
Lemon juice – This instantly brightens the salad. Apple cider vinegar would be a good substitute.
Dried dill – Fresh dill is awesome if you have it on hand, but dried dill is more budget-friendly.
Table salt – You’ll use a lot of salt to ‘sweat’ the cucumber slices. It’s very important that you rinse off all the extra salt before you add the yogurt dressing!
Pepper – Optional. I’ve also added dried chives instead of pepper – you can’t really go wrong here.
Low FODMAP cucumber dill salad
- 1 medium cucumber
- 1 tsp table salt
- 60 grams lactose free yoghurt
- 2 tsp lemon juice (from bottle)
- 1/4 tsp ground black pepper
- 1 tsp dried dill
- Use a mandolin or a sharp knife to cut the cucumber into very thin slices. Transfer slices to a strainer over a bowl. Sprinkle cucumber slices with salt, gently toss and set aside to 'sweat' for 30 minutes.
- After 30 minutes, rinse and drain the cucumber slices thoroughly. Transfer slices to the bowl.
- Add yogurt, lemon juice, ground black pepper and dried dill to bowl. Mix until combined and serve immediately.
- Lemon juice is low FODMAP up to 125 grams per serving (after that, high in fructans). This recipe stays well below that limit.
Blogpost and recipe last revisited September 2022.