This Healthy Cucumber Salad is a refreshing, nutrient-packed dish that’s perfect for any meal. Its vibrant flavors and crunchy texture make it an excellent side dish, especially for those seeking a light, weight-loss-friendly option. With a blend of cucumbers, carrots, green onions, and a flavorful dressing, this salad is simple to prepare yet full of delicious taste.
Ingredients
Vegetables:
- Cucumbers (2-3 medium-sized, sliced)
- 1 tablespoon salt (for drawing out excess moisture from the cucumbers)
- 1 carrot, grated
- Green onion, chopped
Dressing:
- 40 ml olive oil
- 20 grams sugar
- 20 ml soy sauce
- 15 grams paprika
- 20 grams sesame seeds
- 10 ml apple or rice vinegar
Directions
Step 1: Prepare the Cucumbers
Slice the cucumbers into thin rounds or half-moons, depending on your preference. Place them in a large mixing bowl and sprinkle with 1 tablespoon of salt. Toss the cucumbers to ensure they are well coated with salt. Let them sit for 15 minutes to release their excess water.
Step 2: Prepare the Vegetables
While the cucumbers are resting, grate the carrot and chop the green onion. Set these aside.
Step 3: Drain the Cucumbers
After the cucumbers have released their liquid, you will notice the water pooled in the bowl. Drain off the liquid to prevent the salad from becoming watery. This step helps maintain the crisp texture of the cucumbers.
Step 4: Make the Dressing
In a separate small bowl, combine the following ingredients:
- 40 ml of olive oil
- 20 grams of sugar
- 20 ml soy sauce
- 15 grams paprika
- 20 grams sesame seeds
- 10 ml apple or rice vinegar
Whisk these together until the sugar dissolves and the dressing is well combined.
Step 5: Combine the Salad
Add the grated carrot and chopped green onion to the drained cucumbers. Pour the dressing over the cucumber mixture and toss everything together until the vegetables are well coated with the dressing.
Step 6: Chill and Serve
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld and the salad to chill.
Serving Suggestions
- Serve this healthy cucumber salad as a refreshing light dinner or as a side dish to a larger meal.
- It pairs well with lean proteins such as grilled chicken or fish, adding a fresh, crunchy element to the meal.
- The salad also works wonderfully as a side for dishes like grilled meats, stir-fries, or rice dishes.
Cooking Tips
- Salting the cucumbers helps draw out excess moisture, preventing the salad from becoming too soggy.
- Adjust the paprika based on your personal spice preference; you can add more for a spicier kick or reduce it for a milder flavor.
- For a more vibrant flavor, you can add a squeeze of lemon juice or a pinch of chili flakes to the dressing.
Nutritional Benefits
This cucumber salad is not only refreshing but also offers several health benefits:
- Cucumbers are low in calories and high in water content, helping to keep you hydrated and promote fullness without adding many calories.
- Carrots are rich in vitamins A and C and provide fiber, contributing to overall health and digestive health.
- Sesame seeds add a delicious nutty flavor while providing healthy fats and protein, supporting heart health and muscle recovery.
Dietary Information
- Vegetarian: Yes
- Gluten-Free: Ensure that you use a gluten-free soy sauce if needed for gluten-sensitive individuals.
- Low-Calorie: This salad is ideal for a low-calorie meal, making it a great choice for anyone looking to lose or maintain weight.
Storage
- Store any leftover salad in an airtight container in the refrigerator for up to 2 days. The salad is best enjoyed fresh, but it can stay fresh for a couple of days in the fridge.
Conclusion
This Healthy Cucumber Salad is a quick, easy, and nutritious option that can be enjoyed as a light meal or a refreshing side dish. The balance of flavors from the salty soy sauce, sweet sugar, and tangy vinegar makes this salad both satisfying and delicious. Whether you’re looking to lose weight or simply enjoy a fresh, healthy dish, this salad is the perfect choice for your next meal.