Light, Zesty, and Perfect for Weight Loss

Introduction

Looking for a refreshing, low-calorie, and nutrient-packed dish that can complement your weight loss journey? This Vegan Cucumber Salad is the perfect option! Packed with fresh cucumbers, healthy veggies, and a zesty, flavorful dressing, this salad is not only light and refreshing but also supports digestion and hydration. It’s a great option for a quick lunch, side dish, or even a light dinner that won’t leave you feeling sluggish at night. The unique blend of ingredients offers a perfect balance of textures and flavors, making it a satisfying, guilt-free choice.

Cucumbers are known for their high water content, making them incredibly hydrating, while the addition of carrots, scallions, and sesame seeds provides a boost of fiber, vitamins, and minerals. The tangy dressing, made with vinegar, soy sauce, and a touch of sweetness from sugar, creates the ideal contrast to the crisp vegetables.

This salad is vegan, gluten-free, and versatile, making it suitable for almost any dietary preference. Whether you’re looking to shed a few pounds, maintain a healthy lifestyle, or simply enjoy a refreshing dish, this salad is a must-try.

Nutritional Breakdown (Per Serving)

Serving Size: 1 bowl (Makes about 4 servings)

  • Calories: 120
  • Protein: 2 grams
  • Carbohydrates: 14 grams
  • Total Fat: 8 grams
  • Saturated Fat: 1 gram
  • Fiber: 3 grams
  • Sugar: 7 grams
  • Sodium: 640 milligrams
  • Cholesterol: 0 milligrams
  • Calcium: 30 milligrams
  • Iron: 1.5 milligrams

Weight Watchers Points

This Vegan Cucumber Salad is light, healthy, and ideal for anyone following the Weight Watchers plan. It’s easy to calculate the points for this recipe, making it perfect for a meal that won’t break your point bank.

  • SmartPoints: 3
  • PointsPlus: 3
  • PersonalPoints™: Points may vary based on your personalized plan.

If you’re aiming to make this even lighter, you can reduce the amount of sugar or use a low-sodium soy sauce to cut down on both sugar and sodium content.

Ingredients Needed

  • 2 large cucumbers, peeled and thinly sliced
  • 1 tablespoon salt (for drawing out excess water from cucumbers)
  • 1 large carrot, shredded
  • 2 scallions, chopped (green onions)
  • 40 milliliters olive oil (extra virgin is recommended for a richer flavor)
  • 20 grams sugar (can be substituted with maple syrup or stevia for a sugar-free version)
  • 20 milliliters soy sauce (or tamari for a gluten-free option)
  • 15 grams paprika (adds a subtle smoky flavor)
  • 20 grams sesame seeds (adds crunch and healthy fats)
  • 10 milliliters apple cider vinegar or rice vinegar (for a mild tanginess)

Directions

1. Prepare the Cucumbers

Start by washing the cucumbers thoroughly. Peel the cucumbers if you prefer (though leaving the skin on adds extra fiber and nutrients). Slice the cucumbers into thin rounds or half-moons, depending on your preference. Place them in a large mixing bowl. To draw out excess water and prevent the salad from becoming soggy, sprinkle the cucumbers with 1 tablespoon of salt. Toss them gently and let them sit for about 15-20 minutes. This process will help reduce moisture and enhance the crunch of the cucumbers.

2. Shred the Carrot

While the cucumbers are resting, peel and shred the carrot using a box grater or a food processor. Add the shredded carrot to the same mixing bowl as the cucumbers.

3. Chop the Scallions

Next, chop the scallions (green onions) into thin slices. Add them to the bowl with the cucumbers and carrots. The scallions will add a nice touch of freshness and mild heat, complementing the crispness of the cucumbers and the sweetness of the carrots.

4. Prepare the Dressing

In a separate small bowl, combine the olive oil, soy sauce, sugar, paprika, sesame seeds, and vinegar. Whisk everything together until the sugar dissolves completely and the dressing is well emulsified. The oil provides a rich, smooth texture, while the soy sauce gives the salad a savory umami flavor. The paprika introduces a smoky note, and the sesame seeds contribute a delightful crunch.

5. Mix the Salad

Once the cucumbers have released some of their water and the vegetables are prepped, drain any excess moisture from the cucumbers. Add the cucumbers, shredded carrots, and scallions into the dressing mixture. Toss the salad gently to combine, ensuring all the ingredients are well coated in the dressing.

6. Let the Salad Rest

Allow the salad to sit for about 10-15 minutes before serving. This gives the flavors time to meld together and allows the cucumbers to absorb the dressing. You can also prepare the salad ahead of time and refrigerate it for up to 1-2 hours, which will allow the flavors to develop further.

7. Serve and Enjoy

Once the salad is ready, give it a final toss before serving. Serve it as a light lunch, a refreshing side dish, or a snack. This vegan cucumber salad pairs wonderfully with grilled tofu, quinoa, or a savory grain bowl. It’s also an excellent accompaniment to any Asian-inspired meal.

Why You Should Make This Vegan Cucumber Salad

Hydrating and Low-Calorie:
Cucumbers are made up of around 95% water, making them incredibly hydrating and low in calories. They are a great choice for anyone looking to stay hydrated while keeping calorie intake low. The high water content also supports digestion, making this salad a great option for promoting healthy gut function.

High in Fiber:
The combination of cucumbers, carrots, and scallions provides a good amount of fiber, which is essential for digestive health. Fiber helps keep you full longer, reducing the chances of overeating between meals. Additionally, fiber is great for stabilizing blood sugar levels, making this salad a good option for those looking to maintain steady energy throughout the day.

Healthy Fats from Sesame Seeds:
Sesame seeds are an excellent source of healthy fats, particularly polyunsaturated fats, which are essential for heart health. These seeds are also rich in minerals like calcium, magnesium, and iron, which help support bone health and overall vitality.

Vegan and Gluten-Free:
This salad is entirely plant-based and gluten-free, making it suitable for those following a vegan or gluten-free diet. You can easily substitute tamari for the soy sauce to make it completely gluten-free while still keeping the rich flavor of the dressing intact.

Versatile and Customizable:
One of the best aspects of this salad is its versatility. You can easily customize it by adding other vegetables such as radishes, bell peppers, or even avocado for extra creaminess. You can also modify the dressing to suit your preferences, whether you prefer it sweeter or tangier. For an extra protein boost, consider adding roasted chickpeas or marinated tofu on top.

Perfect for Weight Loss:
With its low calorie and high fiber content, this cucumber salad is a great option for anyone looking to lose weight or maintain a healthy weight. It’s nutrient-dense, providing essential vitamins and minerals without piling on the calories. The salad is also great for keeping you feeling satisfied without feeling overly full or sluggish, making it an ideal choice for an evening meal.

Additional Tips and Variations

  1. Make it Spicy:
    If you enjoy a little heat, consider adding some sliced chili peppers or a dash of sriracha sauce to the dressing. This will give your salad a spicy kick that balances out the cool cucumber and sweet carrots.
  2. Add Protein:
    For a more filling meal, consider adding some plant-based protein such as edamame, chickpeas, or tofu cubes. You can also add a handful of roasted nuts like almonds or cashews for a satisfying crunch and additional protein.
  3. Make it Ahead:
    This salad can be made ahead of time and stored in the fridge for up to two days. The flavors improve as it sits, so it’s perfect for meal prep. Just be sure to give it a quick toss before serving.
  4. Use Rice Vinegar:
    If you prefer a slightly milder, sweeter flavor, opt for rice vinegar instead of apple cider vinegar. Rice vinegar has a subtle sweetness and is commonly used in Asian salads and dishes.
  5. Add Herbs:
    Fresh herbs such as cilantro, mint, or basil can add an extra layer of flavor to this salad. They’ll bring freshness and a bright burst of flavor that complements the crunchy vegetables and zesty dressing.
  6. Adjust the Sweetness:
    If you prefer a less sweet dressing, reduce the amount of sugar or substitute with a natural sweetener like stevia, maple syrup, or agave nectar. You can always taste and adjust the sweetness to your preference.

Conclusion

This Vegan Cucumber Salad is an ideal addition to any healthy eating plan. Its refreshing taste, low-calorie count, and high nutritional value make it the perfect side dish or light meal.