Mediterranean Diet Japanese Cucumber Seaweed Salad
Fresh, light, and packed with flavor, this Mediterranean Diet Japanese Cucumber Seaweed Salad combines Japanese culinary traditions with a healthful Mediterranean twist. Crisp, thinly sliced Japanese cucumbers are paired with rehydrated wakame seaweed, creating a satisfying crunch and delicate oceanic undertone. The vibrant dressing, a blend of rice vinegar, extra virgin olive oil, and soy sauce, adds a tangy-savory balance, while aromatic fresh dill and nutty sesame seeds round out the flavors beautifully. With just 15 minutes of prep time and no cooking required, this salad is a refreshing, nutrient-rich side dish or appetizer that’s perfect for summer gatherings or as part of your everyday healthy living. Ideal for those seeking low-calorie and heart-healthy recipes, it’s a fresh take on fusion cuisine that celebrates simplicity, flavor, and wellness.
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Recipe Information
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
Instructions
Soak the dried seaweed in a bowl of warm water for about 10 minutes or until rehydrated. Drain thoroughly and set aside.
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.
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.
In a small bowl, whisk together rice vinegar, extra virgin olive oil, and soy sauce to create the dressing.
Add the drained seaweed to the cucumber slices in the large bowl.
Pour the dressing over the cucumber and seaweed, then toss gently until everything is well combined.
Chop the fresh dill finely and add to the salad along with sesame seeds. Toss again to distribute the dill and seeds evenly.
Let the salad sit for at least 5-10 minutes for the flavors to meld together before serving.
Serve as a refreshing side dish or appetizer, ensuring to mix the salad well before plating.
Nutrition Facts
Calories |
307 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2706 mg | 118% | |
| Total Carbohydrate | 30.2 g | 11% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 6.3 g | ||
| Protein | 9.3 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 299 mg | 23% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 726 mg | 15% | |
*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.
