This Cucumber Seaweed Salad is a vibrant and refreshing dish that combines the crisp crunch of cucumbers with the delicate flavors of rehydrated seaweed. The dressing, made from rice vinegar, sesame oil, and soy sauce, creates a tangy and slightly salty finish that enhances the fresh ingredients. The sesame seeds and scallions on top add the perfect crunch and burst of flavor, making each bite a delightful experience.
Whether you’re looking for a light appetizer or a healthy side dish, this salad is an excellent choice. It’s easy to prepare and requires no cooking, making it a quick go-to for busy days. Plus, it’s full of nutrients and a great way to enjoy the benefits of seaweed, which is rich in vitamins and minerals. Serve it chilled for a refreshing dish that’s perfect for hot days or a light dinner.
Full Recipe
Ingredients:
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2 large cucumbers
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1/4 cup dried seaweed (wakame or kombu)
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2 tablespoons rice vinegar
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1 tablespoon sesame oil
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1 tablespoon soy sauce
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1 teaspoon sugar
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1 teaspoon sesame seeds
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1 tablespoon chopped scallions
Directions:
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Rinse the dried seaweed thoroughly in cold water for a few minutes, then drain and set aside.
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Slice the cucumbers thinly, either using a mandolin or a sharp knife. Place in a large bowl.
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In a small bowl, whisk together the rice vinegar, sesame oil, soy sauce, and sugar until the sugar dissolves.
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Pour the dressing over the cucumbers and add the seaweed. Toss gently to combine.
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Sprinkle sesame seeds and chopped scallions on top. Serve chilled.
Prep Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Kcal: 70 kcal
Servings: 4 servings
The Cucumber Seaweed Salad is a refreshing and vibrant dish that perfectly balances light, crisp textures with umami-rich flavors. Originating from various Asian culinary traditions, this dish showcases the natural harmony between fresh cucumbers and seaweed, a staple in many Japanese, Korean, and Chinese meals. The combination of these two simple ingredients creates a salad that’s not only delicious but also packed with nutrients. Whether you’re looking for a light appetizer, a cooling side dish for a summer meal, or a healthy snack, this Cucumber Seaweed Salad is an excellent choice.
A Simple yet Flavorful Salad
At its core, the Cucumber Seaweed Salad is incredibly simple. It requires just a few fresh ingredients, and the preparation is quick and easy, making it a perfect go-to dish when you’re short on time but still want something healthy and flavorful. The main ingredients in this dish are cucumbers and seaweed, but it’s the combination of these ingredients with a tangy dressing that elevates it to a new level of deliciousness.
Cucumbers are known for their refreshing crunch and high water content, which makes them an ideal base for salads. They are also low in calories, making them a great option for those looking to maintain a healthy weight or eat a low-calorie diet. On the other hand, seaweed may be a less common ingredient in everyday cooking, but it packs a powerful nutritional punch. Seaweed is loaded with essential vitamins and minerals, including iodine, calcium, and magnesium. It also contains antioxidants and fiber, which can help support digestion and overall well-being.
The dressing that brings the cucumber and seaweed together is equally simple yet effective. A mixture of rice vinegar, sesame oil, soy sauce, and sugar creates a balance of salty, tangy, and slightly sweet flavors that complement the freshness of the cucumbers and the earthiness of the seaweed. The sesame seeds and scallions sprinkled on top add a satisfying crunch and extra flavor, making each bite even more enjoyable.
Health Benefits of Cucumber Seaweed Salad
One of the most compelling reasons to make this salad part of your regular meal plan is the impressive range of health benefits it offers. Both cucumbers and seaweed are low-calorie and nutrient-dense, making this salad an ideal choice for anyone looking to boost their nutrient intake while keeping their calorie count in check.
Cucumbers are excellent sources of hydration due to their high water content, helping keep you hydrated, especially in warmer weather. They also contain antioxidants such as beta-carotene, flavonoids, and tannins, which can help reduce inflammation and fight oxidative stress in the body. Cucumbers are rich in vitamin K, which plays an essential role in bone health by supporting calcium absorption and helping the blood clot properly. Additionally, cucumbers are a good source of silica, which is vital for skin health, hair strength, and connective tissue.
Seaweed, on the other hand, is a nutrient powerhouse. It’s a great source of iodine, a mineral essential for thyroid function. Your thyroid plays a crucial role in regulating metabolism, energy production, and hormonal balance. Many people are iodine-deficient due to a lack of seafood in their diets, making seaweed a perfect addition for supporting thyroid health. Seaweed also provides fiber, which promotes digestive health, regulates blood sugar levels, and contributes to feelings of fullness, making this salad a good choice for those looking to improve digestion or maintain a healthy weight.
Moreover, seaweed is rich in vitamins such as A, C, and several of the B vitamins. Vitamin A helps maintain healthy skin and eyes, while vitamin C supports immune function and the production of collagen in the skin. Seaweed’s antioxidants, such as polyphenols, help neutralize harmful free radicals, reducing inflammation and the risk of chronic diseases like heart disease and cancer. Additionally, seaweed is a source of omega-3 fatty acids, which are known to support heart health and reduce the risk of inflammation-related diseases.
A Versatile Dish
The Cucumber Seaweed Salad is incredibly versatile, making it suitable for various occasions and dietary preferences. It can be enjoyed as a standalone dish, a light appetizer, or as a refreshing side dish to complement a larger meal. The best part is that it pairs well with a variety of cuisines, especially Asian dishes. It can accompany dishes like sushi, teriyaki, and miso soup, or be served alongside grilled meats, rice, or noodles.
For those following plant-based diets, this salad is an excellent vegan option. It’s naturally free from animal products and contains no dairy, making it suitable for vegetarians and vegans alike. If you are gluten-sensitive, simply ensure you are using gluten-free soy sauce, which is widely available in grocery stores. You can even make this salad nut-free by omitting any additional nuts or using seeds instead.
The recipe is also highly customizable. While the base ingredients of cucumber and seaweed remain the same, you can tweak the dressing to match your personal tastes. For example, you can add more or less vinegar for a tangier or milder taste, or swap out the sesame oil for olive oil if you prefer a lighter flavor. You could also experiment with adding other ingredients like grated ginger, a dash of chili flakes for some heat, or even some avocado for extra creaminess.
Making the Most of Seasonal Produce
One of the benefits of the Cucumber Seaweed Salad is that it is highly adaptable to seasonal produce. While cucumbers are available year-round, you can use other seasonal vegetables to complement the dish. For example, in the summer, you can add ripe tomatoes or fresh herbs like cilantro or mint to the salad for a burst of flavor and color. In the fall, try adding some shredded carrots or roasted sweet potatoes for a heartier version of the salad.
In addition to vegetables, you can also make this dish a bit more substantial by incorporating protein-rich ingredients like tofu, edamame, or tempeh. These options make the salad even more filling and turn it into a complete meal, perfect for lunch or dinner. The versatility of this dish makes it easy to adapt depending on your cravings or the time of year.
Serving and Presentation
While the Cucumber Seaweed Salad is delicious on its own, it can also be made into a visually stunning dish with some creative presentation. The colors of the cucumbers and seaweed naturally lend themselves to a vibrant, appetizing appearance. For a more impressive presentation, serve the salad in individual bowls, garnished with fresh herbs, and a sprinkle of sesame seeds or toasted nori for added texture. If you’re serving it at a dinner party or gathering, consider arranging it on a large platter and offering guests the option to serve themselves.
This dish is also an excellent addition to any summer picnic or barbecue, as it provides a cooling contrast to heavier, grilled foods. It’s easy to prepare ahead of time, and the flavors tend to develop even more as the salad sits in the fridge, allowing the cucumbers to marinate in the tangy dressing.
Conclusion:
In conclusion, the Cucumber Seaweed Salad is more than just a simple salad it’s a healthy, nutrient-packed dish that offers a refreshing burst of flavor. Whether you’re looking to eat more plant-based meals, incorporate more seaweed into your diet, or just need a light and refreshing side dish, this salad ticks all the boxes. Its combination of crisp cucumbers, savory seaweed, and tangy dressing makes for a delicious and satisfying meal. With its numerous health benefits, versatility, and ease of preparation, the Cucumber Seaweed Salad is a great dish to have in your culinary repertoire. Give it a try, and enjoy the flavors and nourishment it brings to your table!