The Peanut Foundation

Crunchy cucumber salad webThis recipe combines the refreshing taste of cucumber with crunchy peanuts and a delicate hint of sweet coconut. It’s great for a simple salad lunch, with some crusty bread. Try it with your favourite Indian or Chinese meal and next time you’ll be making double the quantity!

Preparation time: 10 minutes

Serves 4

1 cucumber (around 600g), finely chopped
25g flat leaf parsley, chopped
Juice of one fresh lime
3 tbsp. desiccated coconut
80g American peanuts
Coarse black pepper
1 fresh green chilli, de-seeded and finely chopped (opt.) or 1 tsp. red chilli powder
1 small red onion, finely chopped


Simply mix all the ingredients together and serve!

Health Tip

This recipe replaces the usual oily dressings with fresh flavours such as lime and coconut. The peanuts add valuable protein, so it can even be served as a main meal salad, with only a jacket potato or crusty bread on the side. Peanuts are also a good source of monounsaturated fat, which is the main fat found in olive oil – taste without waste!

Cook’s Tip

The salad can be prepared up to an hour in advance. If you need to prepare it even earlier, add the cucumber just before serving to prevent it becoming soggy. (The cucumber can be diced in advance and drained on kitchen paer in the fridge before adding it to the pre-prepared ingredients).

Nutritional Analysis

Per portion: 219 kcal; 18.6g Fat, of which 8.8g is Unsaturated; 4.3g Dietary Fibre; 62mg Magnesium; 62mg Magnesium