Cucumber Salad Sandwich

4.8
(13)
9 Reviews

Who said you couldn't put a salad on a sandwich?  Flavor this creamy cucumber filling with your favorite fresh herbs, tangy feta cheese and lemon. Salting the cucumber then patting it dry removes some of the moisture from the cucumber so the filling doesn't make the bread too soggy. If you like crispy bread, toast it first for extra crunch.

By
Laura Kanya
Laura Kanya
Laura Kanya

Laura Kanya is a freelance recipe developer and tester based in Vermont. She has been active in the food industry for more than two decades in a variety of roles, including pastry chef, chef instructor, executive chef and director of operations in restaurants, resorts, catering, retail operations and food production companies.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
a recipe photo of the Cucumber Salad Sandwich
Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Active Time:
10 mins
Total Time:
15 mins
Servings:
2
Nutrition Profile:
Sesame-Free Diabetes-Friendly Nut-Free Healthy Pregnancy Soy-Free Heart-Healthy Vegetarian High-Protein Egg-Free
Jump to Nutrition Facts
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Ingredients

  • 1 cup chopped English cucumber

  • ⅛ teaspoon salt

  • 2 tablespoons low-fat plain strained yogurt, such as Greek-style

  • 2 tablespoons crumbled feta cheese

  • 1 tablespoon herbs, such as dill, parsley or mint, chopped

  • ¼ teaspoon lemon zest

  • ½ teaspoon lemon juice

  • ⅛ teaspoon ground pepper

  • ½ cup alfalfa sprouts

  • 4 slices whole-grain bread, toasted if desired

  • 2 thin slices red onion

Directions

  1. Stir together cucumber and salt in a medium bowl; let stand for 10 minutes.

  2. Meanwhile, combine yogurt, feta, herbs, lemon zest, lemon juice and pepper in a large bowl.

  3. Drain the cucumbers; spread on a paper towel and pat dry. Add to the yogurt mixture; stir until well coated.

  4. Divide sprouts between 2 bread slices. Spread cucumber salad on top of the sprouts. Top each with an onion slice and another bread slice; cut in half. Serve immediately.

Originally appeared: EatingWell.com, May 2023

Nutrition Facts (per serving)

293 Calories
6g Fat
45g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 sandwich
Calories 293
% Daily Value *
Total Carbohydrate 45g 16%
Dietary Fiber 8g 29%
Total Sugars 10g
Protein 16g 32%
Total Fat 6g 8%
Saturated Fat 2g 10%
Cholesterol 10mg 3%
Vitamin A 419IU 8%
Vitamin C 10mg 11%
Vitamin D 2IU 1%
Vitamin E 1mg 4%
Folate 88mcg 22%
Vitamin K 61mcg 51%
Sodium 566mg 25%
Calcium 185mg 14%
Iron 3mg 17%
Magnesium 95mg 23%
Potassium 492mg 10%
Zinc 2mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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