Mediterranean Diet Japanese Cucumber Seaweed Salad
Discover a delightful fusion of refreshing Japanese flavors and the heart-healthy principles of the Mediterranean diet with this Mediterranean Diet Japanese Cucumber Seaweed Salad. Featuring crisp, thinly sliced Japanese cucumbers and nutrient-rich rehydrated wakame seaweed, this salad is tossed in a tangy dressing made with rice vinegar, extra virgin olive oil, and a hint of soy sauce. The addition of fresh dill and nutty sesame seeds elevates the dish with aromatic complexity and a satisfying crunch. Ready in just 15 minutes and requiring no cooking, this low-calorie, nutrient-packed recipe is perfect as a light side dish or appetizer. Whether you're embracing both Japanese cuisine and Mediterranean food traditions or simply seeking a refreshing, healthy option, this unique salad is sure to impress!
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Ingredients
- 2 medium Japanese cucumbers
- 15 grams Dried seaweed (wakame)
- 2 tablespoons Rice vinegar
- 1 tablespoon Extra virgin olive oil
- 1 teaspoon Soy sauce
- 1 tablespoon Sesame seeds
- 0.5 teaspoon Salt
- 1 tablespoon Fresh dill
Directions
Step 1
Soak the dried seaweed in a bowl of warm water for about 10 minutes or until rehydrated. Drain thoroughly and set aside.
Step 2
While the seaweed is soaking, wash and thinly slice the Japanese cucumbers with a mandoline or sharp knife. Place the cucumber slices in a large bowl.
Step 3
Add salt to the cucumber slices, toss them together, and let them sit for about 5 minutes to draw out excess moisture. Rinse the salted cucumbers in cold water to remove extra salt, then pat dry with a paper towel.
Step 4
In a small bowl, whisk together rice vinegar, extra virgin olive oil, and soy sauce to create the dressing.
Step 5
Add the drained seaweed to the cucumber slices in the large bowl.
Step 6
Pour the dressing over the cucumber and seaweed, then toss gently until everything is well combined.
Step 7
Chop the fresh dill finely and add to the salad along with sesame seeds. Toss again to distribute the dill and seeds evenly.
Step 8
Let the salad sit for at least 5-10 minutes for the flavors to meld together before serving.
Step 9
Serve as a refreshing side dish or appetizer, ensuring to mix the salad well before plating.
Nutrition Facts
| Serving size | (478.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 306.6 |
| Total Fat 20.2g | 0% |
| Saturated Fat 3.0g | 0% |
| Polyunsaturated Fat 2.1g | |
| Cholesterol 0mg | 0% |
| Sodium 2705.7mg | 0% |
| Total Carbohydrate 30.2g | 0% |
| Dietary Fiber 9.0g | 0% |
| Total Sugars 6.3g | |
| Protein 9.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 299.3mg | 0% |
| Iron 5.1mg | 0% |
| Potassium 726.3mg | 0% |
Source of Calories