🥒 Asian Cucumber Salad (Mediterranean-Friendly Fusion)
🌿 Description
This Asian Cucumber Salad with a Mediterranean twist is light, crisp, and refreshing—perfect as a side dish or mezze-style salad. While inspired by Asian flavors like sesame and rice vinegar, it aligns beautifully with the Mediterranean way of eating by using fresh vegetables, healthy fats, and simple ingredients. It’s cooling, hydrating, and ideal for warm weather or alongside grilled fish or chicken.
📝 Ingredients (Serves 4)
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3 large cucumbers, thinly sliced
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1 tsp sea salt (for sweating cucumbers)
Dressing
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2 tbsp extra-virgin olive oil
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1½ tbsp rice vinegar or apple cider vinegar
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1 tsp sesame oil
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1 tbsp low-sodium soy sauce or tamari
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1 tsp honey or maple syrup (optional)
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1 clove garlic, finely grated
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½ tsp fresh grated ginger (optional)
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Pinch of chili flakes (optional)
Garnish
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1 tbsp sesame seeds
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Chopped fresh herbs (mint or parsley for Mediterranean balance)
👩🍳 Instructions
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Prepare Cucumbers
Place sliced cucumbers in a bowl, sprinkle with salt, and let sit for 10 minutes. Gently squeeze out excess water and pat dry. -
Make the Dressing
In a small bowl, whisk olive oil, vinegar, sesame oil, soy sauce, honey, garlic, ginger, and chili flakes. -
Toss the Salad
Add cucumbers to the dressing and toss until evenly coated. -
Finish & Chill
Sprinkle with sesame seeds and herbs. Chill for 10–15 minutes before serving.
🍽️ Serving Suggestions
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Serve with grilled chicken, salmon, or shrimp
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Add to a mezze platter with hummus and olives
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Top with sliced avocado or chickpeas for a fuller Mediterranean-style dish
❓ Q & A
Q: Can I make this salad ahead of time?
A: Yes, but it’s best eaten within 12–24 hours for maximum crunch.
Q: Is this salad healthy for weight loss?
A: Absolutely. It’s low in calories, hydrating, and rich in healthy fats when made with olive oil.
Q: Can I make it low-sodium?
A: Yes. Use coconut aminos or reduce the soy sauce and increase vinegar and herbs.
Q: Is it suitable for diabetics?
A: Yes—simply omit the honey or use a sugar-free sweetener.
Q: What makes this Mediterranean-friendly?
A: Fresh vegetables, olive oil, herbs, and minimal processing align it with Mediterranean diet principles.
