This Lemon Herb Smashed Cucumber Salad is an ideal dish for a light, refreshing snack or a zesty side at your next meal. The smashed cucumbers are the star of the show, with their juicy, crunchy texture absorbing the lemony vinaigrette. Fresh herbs like dill and parsley add a burst of color and flavor, making this salad both delicious and visually appealing. Perfect for warm-weather meals, this salad pairs well with grilled dishes or can be enjoyed on its own as a cool snack. It’s a perfect dish for meal prep, too – it keeps well in the fridge and can be eaten as a quick lunch or dinner. With just a handful of ingredients, it’s a simple yet flavorful way to enjoy a fresh, healthy meal.
Full recipe:
Ingredients:
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2 large cucumbers
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1 tablespoon olive oil
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2 tablespoons fresh lemon juice
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1 tablespoon apple cider vinegar
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1 teaspoon fresh dill, chopped
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1 teaspoon fresh parsley, chopped
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1/2 teaspoon garlic powder
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Salt and pepper to taste
Directions:
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Begin by slicing the cucumbers into thick rounds and placing them in a large bowl.
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Gently smash the cucumber slices with a rolling pin or the back of a spoon to release their juices.
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In a separate bowl, whisk together olive oil, lemon juice, apple cider vinegar, dill, parsley, garlic powder, salt, and pepper.
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Pour the dressing over the smashed cucumbers and toss to combine.
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Let the salad sit for 5-10 minutes to allow the flavors to marinate before serving.
Prep Time: 10 minutes | Cooking Time: 0 minutes | Total Time: 10 minutes
Kcal: 80 kcal | Servings: 4 servings
Lemon Herb Smashed Cucumber Salad: A Refreshing, Healthy Delight
Cucumbers have long been a staple in fresh salads and light dishes, and when combined with fresh herbs and citrus, they create a harmonious blend of flavors perfect for any meal. One such dish that has gained popularity is the Lemon Herb Smashed Cucumber Salad. This salad combines the crunch of cucumbers with the freshness of herbs and the zesty tang of lemon, creating a salad that’s both simple and bursting with flavor. Ideal for a healthy snack or a refreshing side dish, this recipe is perfect for anyone looking to add a light, nutritious element to their meals.
The Origins of Cucumber in Culinary Dishes
Cucumbers, originally cultivated in India, have a long history of being used in both culinary and medicinal applications. These cool, watery vegetables have found their way into dishes around the globe, known for their hydrating properties and subtle flavor. In many cultures, cucumbers are a key component of refreshing salads, often paired with herbs like dill, mint, and parsley. The addition of lemon in this dish enhances the natural freshness of cucumbers while providing a citrusy zing that elevates the flavors.
The Lemon Herb Smashed Cucumber Salad is a modern take on traditional cucumber salads. By smashing the cucumbers, you not only release their refreshing juices but also create a more vibrant, textured base that holds onto the lemony dressing better. This simple yet effective preparation method ensures that each bite is packed with flavor and nourishment.
Why This Recipe Is the Best
What makes the Lemon Herb Smashed Cucumber Salad so special is the blend of fresh, simple ingredients that come together effortlessly. Each ingredient plays an essential role in making the dish both flavorful and beneficial. Here’s why this recipe stands out:
- Light and Refreshing Flavor Profile
The combination of fresh cucumbers, lemon, and herbs like parsley and dill provides a refreshing, tangy flavor profile. The cucumbers retain their crisp texture, even after being smashed, while the lemon juice adds a burst of brightness that makes this salad feel vibrant. The herbs contribute subtle earthiness, making the dish balanced and satisfying.
- Nutrient-Rich Ingredients
Cucumbers are low in calories but high in water content, making them an excellent choice for hydration. They are also rich in antioxidants, including vitamin C, beta-carotene, and flavonoids, which help protect the body from oxidative stress. The addition of fresh herbs like parsley and dill further boosts the salad’s nutritional profile. Parsley is a good source of vitamins A, C, and K, as well as folate, which supports overall health. Dill, on the other hand, provides a dose of antioxidants, aiding digestion and promoting gut health.
- A Versatile Dish for Any Occasion
One of the best features of this Lemon Herb Smashed Cucumber Salad is its versatility. You can serve it as a side dish alongside your favorite main courses or enjoy it as a light snack or appetizer. It’s a perfect addition to any summer gathering or a BBQ, and it pairs wonderfully with grilled meats, plant-based dishes, or even as a topping for a wrap or sandwich.
- Quick and Easy to Prepare
This recipe requires minimal ingredients and takes only 10 minutes to prepare, making it an ideal choice for anyone looking for a fast, nutritious meal. You don’t need fancy kitchen gadgets or hours of cooking. Simply smash the cucumbers, whisk together the dressing, toss everything together, and you’re done. This makes it a great option for busy weeknights, meal prep, or when you’re craving a healthy dish without spending too much time in the kitchen.
- A Great Dish for Special Diets
For those following specific diets or eating habits, this recipe is incredibly versatile. It’s naturally vegan, gluten-free, and dairy-free, making it suitable for people with dietary restrictions. It’s also great for anyone following a low-carb or paleo diet. The combination of fresh vegetables and herbs provides a nutrient-dense, satisfying meal without the need for any processed ingredients.
Health Benefits of the Lemon Herb Smashed Cucumber Salad
Beyond being delicious, this salad offers several health benefits. Cucumbers, with their high water content, help keep you hydrated, which is especially important during hot weather or after exercise. Staying hydrated promotes healthy skin, improves digestion, and supports the body’s natural detoxification processes.
Lemon juice not only enhances the flavor but also provides a good dose of vitamin C, which boosts the immune system and helps the body absorb iron from plant-based foods. The addition of fresh herbs like dill and parsley further enhances the antioxidant content of this salad, helping to fight free radicals in the body and reduce inflammation.
For those trying to manage their weight, this salad is a great option. It is low in calories yet rich in fiber, which aids in digestion and helps you feel full longer. The combination of fiber and water in cucumbers makes this dish a great option for those looking to eat lighter but still feel satisfied.
How to Customize the Lemon Herb Smashed Cucumber Salad
While this recipe is delicious as is, it’s also incredibly easy to customize. Here are a few ways you can change it up:
- Add some protein: You can add chickpeas, tofu, or even grilled chicken to make the salad more substantial as a main dish.
- Incorporate other vegetables: Try adding tomatoes, red onion, or bell peppers for more color and texture.
- Spice it up: If you like a bit of heat, add some chili flakes or a small diced jalapeño to the salad for an extra kick.
- Toss in some nuts or seeds: A handful of sunflower seeds or slivered almonds can add crunch and a boost of healthy fats to this dish.
Perfect for Meal Prep
If you’re looking to meal prep for the week, the Lemon Herb Smashed Cucumber Salad is an excellent option. Since it requires no cooking, it’s easy to make in large batches. Simply store the salad in an airtight container in the fridge, and it will stay fresh for 2-3 days. It’s a great addition to lunchboxes or as a snack during the week.
Conclusion
The Lemon Herb Smashed Cucumber Salad is a simple yet flavorful dish that provides numerous health benefits. With its fresh ingredients, light flavor profile, and versatility, it’s an ideal addition to any meal or as a standalone dish. Whether you’re looking for a refreshing side for a summer BBQ, a healthy snack, or a nutrient-packed lunch, this salad fits the bill. It’s quick, easy to prepare, and perfect for a variety of dietary preferences. Add it to your regular rotation for a burst of freshness that your taste buds will thank you for!