Smashed Cucumber Salad A Flavorful & Healthy Delight

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Smashed Cucumber Salad A Flavorful & Healthy Delight

Introduction

Smashed Cucumber Salad is a vibrant, crunchy, and refreshing dish that combines the coolness of cucumbers with the bold kick of chili oil, soy sauce, sesame, and garlic. This salad originates from Chinese and Korean culinary traditions and has now become a global favorite for its simplicity and bold flavors. It’s perfect as a side dish, appetizer, or even a light meal during hot summer days.

Whether you’re seeking a healthy dish to accompany your meal or looking for a punchy, spicy flavor to awaken your palate, this salad checks every box. Let’s dive into the magic of this irresistible recipe!

Ingredients

  • 6 mini cucumbers
  • 1/2 tsp salt
  • 2 tbsp soy sauce
  • 1.5 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1/2 tbsp sesame seeds
  • 1 tbsp white sugar
  • 1 clove garlic, minced
  • 1 tbsp chili oil (adjust according to spice preference)

Method: Step-by-Step Instructions

Step 1: Prepare the Cucumbers

  • Wash the mini cucumbers thoroughly and pat them dry.
  • Place the cucumbers on a cutting board and use the flat side of a knife or a rolling pin to gently smash them until they split open. This technique helps them absorb more dressing.
  • Cut the smashed cucumbers into bite-sized chunks and place them in a mixing bowl.

Step 2: Salt the Cucumbers

  • Sprinkle 1/2 teaspoon of salt over the cucumbers.
  • Let them sit for 10–15 minutes to draw out excess water. This process enhances their crunch and allows them to better absorb the flavors.

Step 3: Make the Dressing

  • In a small bowl, whisk together:
  • 2 tbsp soy sauce
  • 1.5 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tbsp white sugar
  • 1 minced garlic clove
  • 1 tbsp chili oil
  • 1/2 tbsp sesame seeds

Step 4: Combine & Mix

  • Drain any water released from the cucumbers.
  • Pour the dressing over the cucumbers and toss gently until all pieces are well coated.

Step 5: Let it Marinate (Optional but Recommended)

  • For deeper flavor, refrigerate the salad for 15–30 minutes before serving.

Step 6: Serve

  • Transfer to a serving bowl, sprinkle with extra sesame seeds if desired, and enjoy cold or at room temperature.

Health Benefits

  • Hydration: Cucumbers are over 95% water, helping keep your body hydrated.
  • Rich in Antioxidants: Garlic, chili oil, and sesame seeds contain antioxidants that fight inflammation.
  • Digestive Boost: The vinegar and garlic aid digestion and support gut health.
  • Low Calorie: This salad is light and low in calories, making it ideal for weight management.
  • Heart Health: Sesame oil contains healthy fats that support cardiovascular wellness.

Nutritional Information (per serving)

  • Calories: ~120 kcal
  • Carbohydrates: 6g
  • Protein: 2g
  • Fat: 9g
  • Fiber: 1.5g
  • Sodium: 600mg
    (Values are estimated based on standard portion and ingredients.)

Serving Suggestions

  • Serve alongside grilled meats, rice dishes, noodles, or inside a wrap.
  • Top with crushed peanuts or cilantro for extra texture and flavor.
  • Pair with jasmine tea or iced green tea for a complete light meal.

Love & Flavor

This dish isn’t just about food—it’s about the love for flavor and joy of sharing. Smashed Cucumber Salad reflects simplicity, cultural richness, and culinary creativity. Whether you’re making it for a loved one or just for yourself, the burst of umami and crunch is sure to spark delight.

Conclusion

Smashed Cucumber Salad is more than just a recipe—it’s an experience. A fusion of spice, sweetness, and tang wrapped in cool, crunchy cucumber slices. It’s the perfect blend of flavor and nutrition in one bowl. Quick to make and beautiful to serve, this salad deserves a spot in every kitchen.

So grab your cucumbers and start smashing—because good food doesn’t have to be complicated!

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