Smashed Cucumber Salad
Fresh, healthy and full of flavour - win win!
Servings 4 people
Calories 123kcal
Ingredients
Salad
- 1 tsp salt
- 1 tsp sugar
- 1.5 cucumbers
- 3 spring onions sliced thinly at an angle
- 2 handfuls green beans
- chili flakes
- sesame seeds
- 1 handful mint leaves torn
- 1 handful coriander incl some stems torn
Dressing
- 2 tbsp white miso paste
- 2 tbsp rice vinegar
- 1 lime juiced
- 1 tsp garlic puree
- 1 tsp ginger puree
- 1 tbsp sesame oil
- 1 tbsp olive oil
Instructions
- Wash cucumber and cut into 1/2 lengthways and then into 5 equal sized pieces.
- Place cucumber flesh side down and smash with back of knife until seeds are released and skin has cracked. Cut/break into bite size pieces.
- Toss cucumber in 1 teaspoon salt & 1 teaspoon sugar and leave to drain in sieve in fridge for at least 30mins but up to 4hrs.
- Cook green beans for 1 minute in boiling water and chill immediately .
- Add cucumber, green beans, spring onions, sesame seeds, chili flakes & herbs to salad bowl & toss to combine.
- Make dressing by whisking all ingredients together.
- Add 1 tbsp dressing to cucumber mix and toss adding more dressing as you feel necessary. *see tip*
- Top with some sesame seeds & chili flakes.
- Enjoy!
Notes
Essential Tools
- chopping board
- sharp knive
- measuring spoons
- mixing bowls x 2
- sieve
- saucepan
- bowl with ice cold water
Tips/Tricks
- boiling the green beans and placing immediately in iced water is called blanching or refreshing. This stops the beans from cooking and helps retain their bright green colour
- i used about 90% of the dressing in my version but when cooking and adding sauces/dressing it’s always best to add a little at a time and taste as you go to find your preferred amount
- adding the salt to the cucumbers helps draw moisture from them which helps in the dressing of the salad later. The sugar helps to balance it out so it’s not overly salty
Nutrition
Calories: 123kcal | Carbohydrates: 12g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Sodium: 906mg | Potassium: 318mg | Fiber: 3g | Sugar: 5g | Vitamin A: 625IU | Vitamin C: 17.1mg | Calcium: 51mg | Iron: 1.3mg