Heart-Healthy Japanese Cucumber Seaweed Salad
Elevate your salad game with this Heart-Healthy Japanese Cucumber Seaweed Salad, a refreshing and nutritious dish that fuses zesty flavors and vibrant textures. Featuring tender rehydrated wakame seaweed and crisp English cucumber slices, this Asian-inspired recipe is enhanced by a tangy rice vinegar dressing with hints of low-sodium soy sauce, sesame oil, and a touch of honey for natural sweetness. Toasted sesame seeds add a nutty crunch, while fresh green onions provide a subtle bite. Quick and easy to prepare in under 15 minutes, this chilled salad is perfect as a light side dish or a guilt-free main course. Packed with antioxidants and heart-healthy nutrients, it's a flavorful way to enjoy plant-based goodness while supporting a balanced diet.
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Recipe Information
Ingredients
- 1 cup dried wakame seaweed
- 1 large English cucumber
- 2 tablespoons rice vinegar
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon honey
- 1 tablespoon sesame seeds
- 2 stalks green onions
- 0.5 teaspoon salt
Instructions
Begin by rehydrating the dried wakame seaweed. Place 1 cup of dried wakame in a bowl and cover it with warm water. Allow it to soak for about 5 minutes or until it becomes tender. Drain and gently squeeze out excess water. Set aside.
Wash the English cucumber thoroughly and slice it into thin rounds. You may choose to halve the rounds if the cucumber is particularly large.
In a small mixing bowl, prepare the dressing by combining 2 tablespoons of rice vinegar, 1 tablespoon of low-sodium soy sauce, 1 teaspoon of sesame oil, and 1 teaspoon of honey. Stir until the honey is fully dissolved.
Toast 1 tablespoon of sesame seeds in a pan over medium heat for about 2-3 minutes, until they are lightly golden and fragrant. Be careful not to burn them. Set aside.
Finely slice 2 stalks of green onions, discarding the root ends and using both the white and green parts.
In a large mixing bowl, combine the rehydrated wakame, sliced cucumbers, and green onions. Pour the dressing over the salad.
Gently toss the salad until the ingredients are evenly coated with the dressing. Add 0.5 teaspoon of salt to taste, if needed.
Transfer the salad to a serving dish and garnish with the toasted sesame seeds.
Serve the salad chilled or at room temperature. Enjoy this refreshing, heart-healthy dish as a side or a light main course.
Nutrition Facts
Calories |
373 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.5 g | 28% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 7.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3870 mg | 168% | |
| Total Carbohydrate | 43.4 g | 16% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 14.0 g | ||
| Protein | 13.7 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 450 mg | 35% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1807 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
