Heart-Healthy Spicy Cucumber Salad
Discover a burst of vibrant flavors with this Heart-Healthy Spicy Cucumber Salad, the perfect balance of freshness and spice for your next meal. Featuring crisp cucumber slices and the bold punch of thinly sliced red onion, this salad is elevated by a tangy, low-sodium soy sauce-based dressing infused with rice vinegar, lime juice, sesame oil, and a touch of maple syrup for natural sweetness. Crushed red pepper flakes add a delightful kick, while chopped fresh cilantro and garlic lend a fragrant herbaceous note. Finished with the crunch of roasted peanuts and sesame seeds, this salad is rich in nutrients and textures while keeping sodium and unhealthy fats to a minimum. Ready in just 15 minutes, and perfectly suited for serving as a light side dish or refreshing appetizer, it’s a flavorful, heart-smart choice for any occasion.
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Recipe Information
Ingredients
- 2 medium cucumber
- 0.5 small red onion
- 0.25 cup fresh cilantro
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon fresh lime juice
- 1 teaspoon maple syrup
- 1 small garlic clove
- 0.5 teaspoon crushed red pepper flakes
- 2 tablespoons unsalted roasted peanuts
- 1 teaspoon sesame seeds
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash and dry the cucumbers. Slice them thinly into rounds, or use a mandoline slicer for consistent cuts. Place the sliced cucumbers in a large mixing bowl.
Peel and thinly slice half of a red onion. Add the onion slices to the bowl with the cucumbers.
Finely chop the fresh cilantro and add it to the bowl.
In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, sesame oil, fresh lime juice, maple syrup, and crushed red pepper flakes. Grate the garlic clove into the mixture and stir well.
Pour the dressing over the cucumber and onion mixture and toss until the vegetables are evenly coated.
Roughly chop the unsalted roasted peanuts and sprinkle them over the salad. Top with sesame seeds for added crunch and garnish.
Season the salad with a pinch of salt and black pepper, adjusting to taste.
Serve immediately for the freshest flavor or let the salad marinate in the refrigerator for 10 minutes to allow the flavors to meld.
Nutrition Facts
Calories |
376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.1 g | 32% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 6.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1605 mg | 70% | |
| Total Carbohydrate | 33.2 g | 12% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 14.4 g | ||
| Protein | 12.6 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 109 mg | 8% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 863 mg | 18% | |
*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.
