This Smashed Cucumber Salad is a crisp and refreshing dish that’s perfect for warm days. The cucumbers are smashed to release their natural juices, allowing them to soak up the savory, tangy dressing made from rice vinegar, sesame oil, and soy sauce. It’s a simple yet satisfying salad that requires minimal effort but packs a punch in flavor.
The combination of garlic, chili oil, and sesame seeds adds depth to the dish, while fresh cilantro brings an herbaceous finish. This salad can be served as a side dish at barbecues or picnics, or enjoyed on its own as a light and healthy snack. It’s perfect for anyone looking for a quick, easy, and healthy meal option!
Full Recipe:
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2 cucumbers
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1 tablespoon salt
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2 cloves garlic, minced
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2 tablespoons rice vinegar
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1 tablespoon sugar
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1 tablespoon sesame oil
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1 tablespoon soy sauce
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1 teaspoon chili oil (optional)
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1/2 teaspoon ground white pepper
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1 tablespoon sesame seeds (optional)
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Fresh cilantro for garnish
Directions:
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Wash the cucumbers thoroughly. Slice them in half lengthwise and remove the seeds using a spoon.
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Cut the cucumber halves into thick slices, then use the side of a chef’s knife to smash each piece lightly to release more juice.
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Place the smashed cucumber slices into a bowl and sprinkle with salt. Let sit for 10 minutes to draw out excess moisture.
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After 10 minutes, rinse the cucumbers thoroughly and squeeze out any remaining water.
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In a separate bowl, whisk together the garlic, rice vinegar, sugar, sesame oil, soy sauce, chili oil (if using), and ground white pepper.
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Pour the dressing over the cucumbers and toss to combine.
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Garnish with sesame seeds and fresh cilantro before serving.
Prep Time: 15 minutes | Cooking Time: 0 minutes | Total Time: 15 minutes
Kcal: 60 kcal | Servings: 4 servings
Smashed Cucumber Salad: A Refreshing and Healthy Dish
The Smashed Cucumber Salad is a vibrant, flavorful dish that offers both simplicity and versatility. This salad, widely enjoyed in Asian cuisines, particularly Chinese, is made by lightly smashing cucumbers, allowing them to absorb tangy, savory dressing and retaining their fresh, crisp texture. It’s a perfect addition to any meal or can be enjoyed as a standalone dish. Whether you’re looking for a healthy side dish, a low-calorie snack, or a refreshing complement to a heavier main course, the Smashed Cucumber Salad is an excellent choice.
History of the Smashed Cucumber Salad
The origins of the Smashed Cucumber Salad trace back to traditional Chinese cooking, where cucumbers are often used in a variety of dishes. The unique method of smashing cucumbers, which are typically enjoyed raw, is believed to enhance their natural flavors and texture. In Chinese cuisine, it is known as “Pai Huang Gua,” a popular summer dish. The process of smashing the cucumbers breaks down their structure, allowing them to soak up the dressing more effectively, while also creating a rustic, more interesting texture than regular slicing.
The dish has evolved over the years and is now enjoyed in many variations across different parts of the world. Its light and fresh flavors make it particularly popular in summer months when the weather calls for cooling, refreshing meals.
Health Benefits of Smashed Cucumber Salad
Cucumbers are packed with nutrients and are incredibly low in calories, making them an ideal ingredient for those seeking to maintain a healthy lifestyle. Rich in water content, cucumbers help keep you hydrated, especially during the hot summer months. They also provide a source of antioxidants, including beta-carotene and flavonoids, which help protect the body from harmful free radicals and reduce inflammation.
In addition to being hydrating, cucumbers are a good source of vitamins and minerals, including vitamin K, potassium, and magnesium. These nutrients contribute to maintaining healthy bones, improving cardiovascular health, and promoting better skin. The combination of cucumbers with other ingredients like sesame oil, rice vinegar, and soy sauce provides not only flavor but also additional health benefits, including digestive support and boosting the immune system.
The Smashed Cucumber Salad is also low in calories, making it a great option for those looking to manage their weight while enjoying a filling, flavorful dish. The minimal use of oil and sugar in the dressing keeps the salad light, and the lack of heavy, processed ingredients means you get a naturally healthy option that’s satisfying without being overly rich.
How to Prepare Smashed Cucumber Salad
The Smashed Cucumber Salad is simple to prepare and requires very little cooking. The key to the recipe lies in the technique of smashing the cucumbers. By smashing the cucumbers with the side of a knife, you break down their structure, which helps to release their natural juices. This technique not only helps the cucumbers absorb the dressing more easily but also gives the salad a more rustic and chunky texture that’s much more exciting than just slicing them thinly.
After smashing the cucumbers, the dressing is prepared using ingredients like rice vinegar, soy sauce, sesame oil, and garlic. The vinegar adds tanginess, while the soy sauce offers umami and depth. A touch of chili oil can be added for heat, but this is optional based on your preference. The combination of these ingredients creates a balanced, flavorful dressing that perfectly complements the cucumber’s natural freshness.
The salad is garnished with sesame seeds and fresh cilantro, which add crunch and an herby finish to each bite. The result is a dish that’s light, refreshing, and bursting with flavor.
Variations of Smashed Cucumber Salad
While the basic Smashed Cucumber Salad is delicious on its own, there are plenty of ways to customize it to suit your taste or dietary preferences. For example, you can add other vegetables like radishes or bell peppers for extra crunch and color. These additions will not only enhance the texture but also bring new layers of flavor to the salad.
For a more substantial version of the salad, consider adding protein sources such as tofu, tempeh, or even grilled chicken. These additions will transform the salad into a more complete meal while still keeping it light and fresh.
If you prefer a more vibrant version of the salad, adding a little bit of chili garlic sauce or Sriracha can bring a spicy kick that pairs wonderfully with the tangy dressing. The addition of fresh herbs like mint or basil can also give the salad a unique twist and make it even more refreshing.
For those with dietary restrictions, the Smashed Cucumber Salad can easily be made gluten-free by ensuring that the soy sauce is gluten-free. You can also opt for a low-sodium version of soy sauce to reduce the salt content of the dish. The salad can be made vegan by skipping any animal-based proteins or using plant-based substitutes.
Serving Suggestions for Smashed Cucumber Salad
Smashed Cucumber Salad is versatile and can be served in many different ways. It works wonderfully as a refreshing side dish for a variety of meals, including grilled meats, fish, or vegetarian dishes. Its light, crisp texture makes it a perfect complement to heavier main courses, providing a nice contrast to rich, savory foods.
The salad is also ideal for serving at picnics, barbecues, or potlucks, where its vibrant colors and refreshing taste will surely be a hit. The quick prep time and simplicity of the dish make it an easy addition to any meal, and its ability to be made ahead of time makes it a practical choice for meal planning.
For a more substantial meal, serve the Smashed Cucumber Salad as a topping for rice, quinoa, or noodles. This transforms the dish into a more filling, well-rounded meal while keeping it fresh and healthy. It’s also great when paired with a light protein, such as grilled shrimp or tofu, for a balanced and satisfying meal.
Why You Should Try Smashed Cucumber Salad
If you’re looking for a quick, refreshing, and healthy dish, the Smashed Cucumber Salad is an excellent choice. With its crisp texture, tangy dressing, and easy preparation, it’s the perfect addition to any meal. Whether you’re looking for a light snack, a side dish, or even a main course, this salad provides a refreshing break from heavier dishes.
Its health benefits, combined with its versatility, make it a go-to option for anyone who values healthy eating without sacrificing flavor. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe is simple to make, customizable, and sure to impress. Give it a try, and you’ll see why it’s become a popular dish in so many cultures.
Conclusion
In conclusion, the Smashed Cucumber Salad is more than just a side dish – it’s a flavorful, nutritious, and versatile option that can easily become a staple in your kitchen. With its health benefits, ease of preparation, and ability to be customized, this dish checks all the boxes. Whether you’re hosting a summer gathering, meal prepping for the week, or simply craving something light and refreshing, the Smashed Cucumber Salad is the perfect choice. It’s an excellent way to add fresh, nutritious ingredients to your diet while keeping things simple and delicious.
