Vegan Cucumber Dip With Crudités
Cucumber is not only water, it also contains significant amounts of minerals and vitamins, making this recipe a perfect refreshing and nutritious snack.
The cultivation of cucumber (Cucumis sativu) began in southern India more than three thousand years ago. It belongs to the botanical family of Cucurbits, which groups more than 85 species. Watermelons, melons, zucchini and squash are also part of this family of vegetables.
It has the bad reputation of being little more than water, and it is true that 97% of its weight is. But it contains substances that make it more than just a refreshing ingredient in salad or gazpacho.
Raw version of Greek tzatziki
Cucumber provides significant doses of vitamin C and B vitamins. Vitamin C, with great antioxidant power , is essential to stimulate the immune system and the production of collagen.
Among the minerals, the proportions of trace elements such as silicon, molybdenum, copper and manganese stand out, thanks to a contribution that covers 5% of daily needs with 250 grams.
But its most abundant mineral is potassium. As it is diuretic and purifying, it favors the regulation of blood pressure. It is also important for the generation and transmission of the nerve impulse. It is combined with good doses of magnesium, with a mild calming and laxative effect.
Ingredients for 4 servings
- 1 cucumber
- 2 cloves of garlic
- 300 ml vegan yogurt
- 1 tablespoon of virgin olive oil
- 1 teaspoon lemon juice
- Freshly ground white pepper
- Sea salt
- Vegetables to spread (carrot, celery …)
Preparation (8 minutes + 20 minutes rest)
- The cucumber is peeled and finely grated. Salt is added and it is left in a colander for 20 minutes to release the water.
- The peeled garlic is crushed in the blender with the vegan yogurt, the olive oil and the lemon juice until a fine sauce is left.
- Add the drained cucumber, salt and pepper to taste and blend again until the desired consistency is obtained.
- This sauce is served cold, accompanied by small crudités of celery, carrot, radish … You can also add a little fresh mint, onion or parsley.
Notes
- One serving provides 144 calories, 14 g of carbohydrates, 4 g of protein and 5 g of fat.
- Also 18% of the calcium needed per day.
