Smashed Cucumber Salad – Healthier Steps

When the weather gets hot, there is nothing like a cool Salad to keep you feeling light and full of energy. This refreshing Smashed Cucumber Salad is the answer! Crunchy and juicy cucumbers, red onions, combined with a flavorful dressing, create a dish that is so flavorful, nutritious and satisfying.  It’s a great side dish for all your summer meals or a light lunch on a hot summer day!

Why You’ll Love This Smashed Cucumber Salad

This salad is more than your typical cucumber salad. The key difference is how the cucumber is prepared, they were literally smashed! This method helps the cucumbers absorb the dressing resulting in a flavorful dish.

Not only does it taste delicious but is is incredibly nourishing. Cucumbers are hydrating and low in calories. Cucumbers contain antioxidants, which combat inflammatory, they are great for collagen production,  full of vitamins, keep your skin glowing and making them a great addition to your diet.

Ingredients You Will Need

Cucumbers – hydrating powerhouse, made of 95% water. neutral flavor makes them perfect for absorbing the dressing. I used 5 small cucumbers so 2 large cucumbers would be the equivalent.

Red onion -adds a pop of colar and sweet taste to the salad. Red onions are a rich source of Vitamin C and promotes collagen production for glowing skin. The sharpness of the onion balances the coolness of the cucumber.

Lemon juice – gives the salad a zesty, that brightens all the ingredients. Packed with Vitamin C, it builds strong immunity and skin. The acidity of the lemon also helps to tie the flavors together and overall freshness of the dish. 

Soy sauce or Tamari – gives the salad an umami depth, which compliments the cucumber and red onions. Tamari is a gluten-free alternative so you can enjoy the dish if you have a dietary restriction. The salty rich flavor of the tamari balances the acidity of the lemon juice and sweetness of the maple syrup. 

Garlic  – adds a savory depth and flavor punch, pairing beautifully with the other flavors well. 

Maple syrup -adds a touch of natural sweetness to the dressing, balancing out the acidity of the lemon juice. A great alternative to refined sugar. 

Roasted sesame oil – adds a rich nutty flavor, bringing a rich depth to the salad. The warm toasty flavor pairs well with the fresh ingredients.

Ginger – gives the salad a spicy flavor that balances the sweetness of the maple syrup and tangy flavor of the lemon juice. You can wash, dry and freeze your ginger and grate the amount you need. This prevents your ginger from going moldy. 

Cayenne – Add a hint of heat to the dish, cayenne boosts metabolism and circulation.

How To Prepare Smashed Cucumber Salad

• Prepare the Cucumbers -Wash and dry the cucumbers. Place on a cutting board and smash cucumbers with a rolling pin until cucumbers are smashed open. Cut smashed cucumbers into bite sized chunks.
• Salt the Cucumbers – toss cucumber pieces with salt and let them sit for 10 minutes. This will draw out excess water from the cucumbers making them extra crispy. Drain the excess water and blot cucumber with paper towel.
• Prepare the Dressing – In the meanwhile, make the dressing. In a small bowl, whisk the lemon juice, soy sauce, minced garlic, maple syrup, roasted sesame oil, ginger, cayenne pepper. Taste the dressing and adjust to taste.
• Combine the Salad – transfer the cucumber in a large bowl, add red onions and pour the dressing over the cucumbers and toss it all together until well coated.
• Serve the Salad – let the salad sit for about 5 minutes to allow the flavors to meld together. Serve immediate or store the salad in the refrigerator for later. This salad is a delicious side dish for roasted vegetables or add Crispy Tofu.

Other Cucumber Salad Recipes To Prepare:

1. Cucumber Tomato Avocado Salad
2. Asian Cucumber Salad
3. Cucumber Basil and Watermelon Salad

Want to Save This Recipe?

Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

By submitting this form, you consent to receive emails from Healthier Steps.

• 2 large cucumbers or 5 mini cucumbers
• ½ cup red onion chopped
• 2 tablespoon lemon juice
• 1 tablespoon soy sauce or Tamari
• 3 cloves garlic minced
• 1 teaspoon maple syrup
• 1 teaspoon roasted sesame oil
• ½ teaspoon ginger grated
• Pinch of cayenne
• Salt to taste

• Wash and slice 2 large cucumbers into bite-sized pieces. Smash them lightly with a mallet or knife to help absorb the dressing.

• Peel and chop 1 red onion into small pieces.

• Squeeze 1 tablespoon of fresh lemon juice into a small bowl.

• Add 1 tablespoon of soy sauce or tamari (for a gluten-free version) to the bowl with lemon juice.

• Mince 1 clove of garlic and add it to the bowl.

• Pour 1 tablespoon of maple syrup into the bowl for sweetness.

• Add 1 tablespoon of roasted sesame oil to the dressing.

• Grate 1 teaspoon of fresh ginger and mix it into the dressing.

• Sprinkle a pinch of cayenne pepper into the bowl for a bit of heat.

• Pour the dressing over the smashed cucumbers and chopped onion. Toss everything to coat well.

• Serve immediately or refrigerate for an hour before serving for enhanced flavor. Enjoy!

Calories: 52kcal | Carbohydrates: 10g | Protein: 2g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.4g | Sodium: 256mg | Potassium: 283mg | Fiber: 1g | Sugar: 5g | Vitamin A: 160IU | Vitamin C: 10mg | Calcium: 37mg | Iron: 1mg