Smashed Cucumber Salad Recipe

Inspired by the classic Asian Smashed Cucumber Salad, this version features pieces of smashed cucumber flavored with an assertive garlic-lime dressing.  The salad is finished with chopped peanuts, cilantro and a sprinkling of Tajin.

I love a good Smashed Cucumber Salad.  It can easily be enjoyed year-round, but it’s especially good during the summer months.  Typically, this cucumber salad is flavored with soy sauce, rice wine vinegar, garlic, chile, and sesame oil.  While trying to develop my own version, I thought to myself, “what if I took this in a more Mexican direction?”  Cucumber with lime and chile is a popular snack in Mexico.

After a few rounds of testing, I landed on this delicious combination of lime, garlic, cilantro, Tajin and chopped peanuts.  It’s bright, tangy, crunchy, and so refreshing.  No cooking required!  Continue reading for the recipe.

Just an FYI, I am not a medical professional or a dietitian.  The technical information provided in this article is based on research that I’ve done (see sources).  I do struggle with depression and anxiety, and I’ve managed to get both under control with the help of medication, exercise, and changes to my diet.

Cucumbers are made up of about 95% water, making them a delicious way to stay hydrated (especially during the warmer months!). Staying hydrated supports everything from physical performance to cognitive function, so I always appreciate having easy recipes like this one to help keep me unbothered, hydrated, happy, in my lane, focused and flourishing.

Cucumbers also provide potassium, an electrolyte that plays an important role in regulating fluid balance, nerve signaling, and muscle function. Potassium also helps counteract the effects of sodium, making it an important nutrient for maintaining healthy blood pressure. 

While some observational studies have found that people who consume more potassium tend to have lower rates of depression, the evidence is still limited, and it's not clear whether potassium itself has a direct effect on mood. 

Potassium isn't a nutrient I actively track, but I like knowing this salad contributes a little more to my daily intake. I love pairing it with some mixed grains and a simple protein, and that's lunch!

If you’re looking to up your potassium intake, try consuming more cucumbers, sweet potatoes, peas, bananas, oranges, and mushrooms.  Here are some recipes that use these ingredients:

Panzanella Salad

Roasted Sweet Potatoes with Smoked Paprika, Honey and Lime Yogurt

Tuna Potato Salad

Healthy Banana Pancakes

Arugula Salad with Hummus, Oranges and Roasted Beets

This recipe requires a 30 minute rest period where the smashed cucumbers, seasoned with salt and sugar, drain in a colander.  You may be tempted to skip this step, but I highly encourage that you let it happen.  Draining excess moisture from the cucumbers allows them to soak up even more flavor.  It also keeps the cucumbers crisp and crunchy.  Seriously, I had this salad in my fridge for an entire week, and the cucumbers still had crunch on day 7.

If you plan on meal prepping this salad, you can prepare it through Step 2 and add the toppings just before eating.  That will keep the cilantro fresh and the peanuts crunchy.

Smashed Cucumber Salad

by Brandon

No ratings yet

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Draining Time 30 minutes mins

Total Time 35 minutes mins

Course Salad

Servings 4 servings

Ingredients

  

1x2x3x

• 2 pounds Persian cucumbers (about 6 to 8 small cukes)
• 1 teaspoon kosher salt, plus more for sprinkling
• 2 teaspoons sugar, plus more for sprinkling
• 1 ½ tablespoons freshly squeezed lime juice
• 1 tablespoon extra-virgin olive oil
• 2 large garlic cloves, finely grated or minced
• Tajin, to taste
• Cilantro leaves, for garnish
• Chopped roasted peanuts, for garnish

Instructions

 

• Place cucumbers in a ziplock bag and seal. Using a kitchen mallet or rolling pin, gently smash the cucumbers. You want irregular, bite-sized chunks of cucumber. Don’t go overboard! Transfer smashed cucumbers to a colander set over a bowl, then sprinkle evenly with a pinch of salt and sugar. Let drain for at least 30 minutes (or up to 4 hours), gently tossing occasionally.
• Meanwhile, add lime juice, olive oil, 2 teaspoons sugar, 1 teaspoon kosher salt and garlic to a large bowl, whisking to combine. Once the cucumbers are done draining, add them to the same bowl, tossing to combine.
• Transfer dressed cucumbers to a serving plate, then top with a sprinkling of Tajin to taste. Finish with a scattering of cilantro leaves and chopped peanuts, then enjoy immediately.

Keyword cucumber salad, smashed cucumber salad

Tried this recipe?Tag @brandiego on Instagram so I can check it out!

Brandon

I’m Brandon: food explorer, recipe curator, cocktail shaker, dessert lover. Kitchen Konfidence is how I document my time spent in my favorite space, the kitchen. Did you make a recipe? Tag @brandiego on Instagram so I can see the how it went!