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    Home Ā» Healthy Salad Recipes Ā» Kiwi Cucumber Salad with Walnuts and Fresh Mint

    Kiwi Cucumber Salad with Walnuts and Fresh Mint

    Published: Jan 6, 2022 Ā· Modified: Oct 7, 2022 by Elaine Ā· This post may contain Amazon affiliate links Ā· As an Amazon Associate I earn from qualifying purchases. This blog generates income via ads Ā· 5 Comments

    Jump to Recipe Print Recipe
    image and text for kiwi cucumber salad with walnuts and fresh mint
    Image with text for Kiwi Cucumber Salad with walnuts and fresh mint.
    Image with text for kiwi cucumber salad with walnuts and fresh mint.
    Heart-healthy Kiwi Cucumber Salad with Honey-Lime Vinaigrette

    Fresh, crisp, sweet and green! This heart-healthy kiwi cucumber salad is tossed with walnuts and fresh mint leaves and an amazing honey-lime vinaigrette.

    Pouring dressing on kiwi cucumber salad.


    This Kiwi Cucumber Salad is definitely green, but it's certainly not a typical "green" salad! Tender butterhead lettuce leaves topped with sweet kiwi and thinly sliced crisp cucumbers make the base for this refreshing salad. Walnuts and fresh mint leaves add a punch of flavour.

    And there's more to enjoy:  this kiwi salad is tossed with a honey-sweetened lime vinaigrette!

    Close up view of kiwi cucumber green salad with walnuts and fresh mint leaves.

    ❤️ Why this kiwi salad is particularly healthy


    I’ve always known that kiwifruit is a good source of Vitamin C, but I wasn’t aware of all the other benefits of this fuzzy little fruit. While our kiwifruit usually comes from New Zealand or California, occasionally it's imported from Italy. Sweet, firm and juicy, and absolutely perfect!

    I learned that two kiwifruit contain as much potassium as a banana, and twice as much Vitamin C as an orange. They are an excellent source of fiber, even if you don’t eat the skin (which is NOT weird in your mouth and is fine to eat as long as you wash it first).

    Eaten regularly, kiwifruit is a heart-healthy choice as it can thin the blood and reduce blood clotting and lower triglycerides. Not only that, it is also a good source of magnesium.

    All good reasons to pick up a few next time you shop!

    🛒 Ingredients

    Ingredients for Kiwi Cucumber Salad with Walnuts and Fresh Mint.

    Ready to make this kiwi cucumber salad? Here's what you'll need.

    • lettuce:  a head of butter lettuce, or fresh greens of your choice
    • kiwifruit:  you'll need 5 or 6 depending on their size
    • cucumber:  I like to use a long English cucumber in this salad
    • walnut pieces:  raw walnuts
    • fresh mint:  a few sprigs
    • olive oil
    • lime juice (or lime-infused olive oil)
    • honey
    • rice vinegar or white wine vinegar
    Kiwi cucumber green salad with butter lettuce, walnuts and fresh mint leaves.

    🔪To make this heart-healthy kiwi salad:

    1. Begin by washing and drying the lettuce.
    2. Slice the cucumber very thinly and pat dry to remove excess moisture so they stay crisp.
    3. Cut the kiwi fruit. You can peel it if you like, but it's not necessary. The skin is full of fiber. Slice some of the kiwifruits and carve the rest into flowers if you'd like.
    4. Combine the salad ingredients in a large bowl or shallow serving dish.
    5. Garnish with walnuts and mint leaves.
    6. Drizzle with Lime Vinaigrette just before serving.

    How do you cut a kiwi for a salad?

    What is the best way to cut kiwi for a salad?

    You can either peel it with a vegetable peeler and slice it thinly, or leave the skin on. If the fruit is young and fresh, the peel will be tender. If you think it's a little tough, you can remove it.

    The easiest way to peel a kiwi is to slice off both the top and bottom ends. Using a dessert spoon, insert it between the skin and the fruit and rotate the fruit. The skin will fall away with very little waste.

    How do you carve kiwi flowers?

    Watch this video to learn how to carve a kiwi into a flower. It's easier than you might think!

    🍽 Serving Suggestions

    This Kiwi Cucumber Salad makes a good potluck offering. I like it as a side salad with Easy Baked Lemon Chicken or Maple Garlic Glazed Chicken. It's delicious with these Moroccan Lemon Chicken Thighs.

    You might also like this Kiwi-Mandarin Spinach Salad with Creamy Avocado Dressing or Blackberry Kiwi Salad with Oranges.

    Looking for more ways to add heart-healthy walnuts to your diet? Try these oh-so-good Gluten-Free Maple Walnut Squares for dessert!

    🗒More healthy salad recipes

    • Greek chicken Cobb Salad ingredients in rows on a large white platter.
      Greek Chicken Cobb Salad - Family Style
    • Arugula Pear and Parmesan salad in an oval bowl with a small bowl of maple walnuts beside.
      Arugula Pear and Parmesan Salad with Maple Walnuts
    • Overhead view of carrot salad with cranberries and sunflower seeds in a shallow bowl.
      Raw Carrot Salad with Honey-Dijon Dressing
    • A bowl of broccoli quinoa salad with grapes and walnuts.
      Broccoli Quinoa Salad with Sesame Miso Dressing

    When you make this kiwi salad with cucumbers and mint, please leave a comment and a rating below. I love hearing when you've made one of my recipes. Thanks in advance!

    Subscribe to my weekly newsletter and have new recipes delivered straight to your inbox.

    This recipe was originally published in 2018. It has been updated with new information. The recipe remains the same.

    šŸ“– Recipe

    pouring honey-lime vinaigrette on kiwi cuc

    Kiwi Cucumber Salad with Walnuts and Fresh Mint

    This Kiwi Cucumber Salad with Walnuts and Fresh Mint is definitely green, but it's not your typical green salad! Tender butter lettuce, crisp cucumbers and heart-healthy kiwi fruit are drizzled with Lime Vinaigrette in this tasty salad!
    Print Pin Rate
    Course: Salads and Dressings
    Cuisine: American, Canadian
    Diet: Gluten Free, Vegetarian
    Prep Time: 10 minutes
    Total Time: 10 minutes
    Servings: 4
    Calories: 321kcal
    Author: Elaine
    Prevent your screen from going dark

    Ingredients

    • 1 head butter lettuce (or other greens of your choice)
    • 6 kiwi fruit
    • ½ long English cucumber
    • ā…“ cup walnut pieces
    • 1 handful fresh mint sprigs

    Lime Vinaigrette

    • ¼ cup olive oil, extra virgin
    • 1 tablespoon lime infused olive oil, OR 1 tablespoon fresh lime juice and 1 teaspoon lime zest
    • ¼ cup rice vinegar
    • 2 teaspoon honey
    • salt and pepper, to taste

    Instructions

    • Wash, dry and tear lettuce leaves and arrange in a serving dish or on 4 plates. Slice cucumber very thinly, using a sharp knife, a mandoline slicer or a spiralizer. Pat dry with paper towel to remove excess moisture. Add to salad.
    • Peel and slice 2 kiwifruit and add to salad. Carve the remaining kiwi fruit into flowers and add to salad. Top with walnut pieces and fresh mint leaves.
    • Drizzle with Lime Vinaigrette just before serving.

    Nutrition

    Calories: 321kcal | Carbohydrates: 26g | Protein: 3g | Fat: 24g | Saturated Fat: 3g | Sodium: 7mg | Potassium: 620mg | Fiber: 5g | Sugar: 16g | Vitamin A: 1510IU | Vitamin C: 129.1mg | Calcium: 76mg | Iron: 1.4mg
    Tried this Recipe? Pin it for Later!Mention @enessman or tag #flavourandsavour!

    Reader Interactions

    Comments

    1. Andrea

      April 17, 2022 at 11:10 am

      5 stars
      Making this for Easter dinner! Thanks for the yummy recipe.

      Reply
      • Elaine

        April 18, 2022 at 1:01 pm

        Thanks for taking the time to comment, and thanks for the 5 stars!

        Reply
    2. Mila

      May 10, 2021 at 3:19 pm

      5 stars
      This honey lime dressing is delicious. I've been using it on other green salads too. Kiwi with walnuts is an interesting combo, but it really works! Thanks.

      Reply
      • Elaine

        May 10, 2021 at 4:16 pm

        Thanks! I appreciate the 5 stars!

        Reply
    3. Deirdre

      February 21, 2018 at 6:45 pm

      5 stars
      Those kiwi flowers look complicated but I tried them and they're so easy! We loved the mint in this salad.

      Reply

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