If you are looking for quick and easy salad, try this delicious fresh pineapple salad recipe. This refreshing salad is a bit like a pineapple salsa but without the peppers or heat. With just 5 ingredients it takes only 10 minutes to make. It’s a perfect side dish for summer barbecues. There’s no oil or dressing, making this a simple healthy salad. And it’s naturally gluten free, vegan and free from top allergens, so it’s perfect for all sorts of dietary requirements.
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Jump to RecipeAllergen ingredients to watch out for in salads
Salads often sound like a safe menu choice for people with allergies. This isn’t always the case, as there are often hidden allergens, especially in the dressings. Some salad dressings have milk or egg. Others have fish (fish sauce in Asian style dressings or anchovies in a Caesar salad). The oil used in salad dressing could be a peanut, nut or sesame oil. Plenty of salad recipes include handfuls of nuts.
We love making our own interesting salads which are completely free from all of the allergens we need avoid. This fresh pineapple salad is a favourite because it is so quick and easy. You won’t even have to make a dressing, because the pineapple juice and cucumber work well by themselves. Mint adds a lovely refreshing flavour. This recipe also includes optional pepitas (pumpkin seeds) for a delicious nutty crunch, without the nuts. These delicious seeds are one of our favourite nut substitutes.
Fresh pineapple salad ingredients
To make this refreshing pineapple salad, you’ll need just 5 ingredients:
- 1/4 large (1/2 small) fresh pineapple (about 400g/14oz), chopped into 1.5cm/half inch pieces
- 1 small red onion, finely diced
- 2 Lebanese cucumbers, finely chopped
- 1/2 cup fresh mint leaves, finely chopped
- 2 Tablespoons pepitas (pumpkin seeds), optional
The key to a delicious sweet salad is to make sure you use a ripe pineapple. The flesh should be a good yellow colour (not too pale) and nice and juicy.
Method
Using a sharp knife, peel and core the pineapple and cut into small pieces (about 1.5cm or 1 inch square). Make sure to remove any remaining skin or brown edges.
Peel the onion and finely dice.
Wash and chop the cucumbers into small pieces. (You can remove some or all of the seeds from the middle before chopping if you prefer, but I like to leave some in.)
Rinse the mint and pat dry. Pick off the leaves and finely chop.
Add the pineapple, onion, cucumber, mint and pepitas to a medium sized bowl and mix well to combine. Garnish with an extra sprig of mint.
The salad is ready to enjoy straight away, or cover and place in the fridge to enjoy later. Pineapple salad is best eaten within 24 hours to avoid it becoming too soggy.
Enjoy this fresh pineapple salad with your favourite protein – it goes especially well with chicken, fish, pork or tofu.
More allergy-friendly recipes
Looking for more allergy-friendly salad ideas? Why not make a lovely green salad and finish it with one of the amazing dressings in our huge round up of allergy-friendly salad dressings. Or for another great side dish for chicken and fish, try our fresh tomato salsa.
For more delicious allergy friendly recipes, don’t forget to check out our recipe page. And subscribe so you never miss our latest.
Fresh Pineapple Salad with Mint and Cucumber
Equipment
- 1 chopping board
- 1 Sharp knife
- 1 medium bowl
- measuring spoons
Ingredients
- 1/4 large fresh pineapple or 1/2 small pineapple (about 400g or 14oz), peeled, cored and chopped into 1.5cm (1/2 inch) pieces
- 1 small red onion, finely diced
- 2 Lebanese cucumbers, finely chopped
- 1/2 cup fresh mint leaves, finely chopped
- 2 Tablespoons pepitas (pumpkin seeds)
Instructions
- Using a sharp knife, peel and core the pineapple and cut into small pieces (about 1.5cm or 1 inch square). Make sure to remove any remaining skin or brown edges.
- Peel the onion and finely dice.
- Wash and chop the cucumbers into small pieces. (You can remove some or all of the seeds from the middle before chopping if you prefer).
- Rinse the mint and pat dry. Pick off the leaves and finely chop.
- Add the pineapple, onion, cucumber, mint and pepitas to a medium sized bowl and mix well to combine. Garnish with an extra sprig of mint.
- The salad is ready to enjoy straight away, or cover and place in the fridge to enjoy later. Pineapple salad is best eaten within 24 hours to avoid it becoming too soggy.
