Refreshing Smashed Cucumber & Black Soybean Salad: Your Ultimate Guide to a Delicious, Healthy, and Easy Vegan Meal

Experience the vibrant flavors and incredible freshness of this Smashed Cucumber & Black Soybean Salad. Featuring crisp raw vegetables bathed in a savory-sweet sesame sauce, served generously over wholesome grains with creamy avocado. It’s the perfect light lunch or satisfying dinner for any day of the week, especially when the weather calls for something cool and invigorating!

There’s something truly special about warmer weather – it often brings a renewed sense of energy, a desire for fresh, vibrant foods, and an overall feeling of well-being. Whether it’s the gentle warmth of the sun, the joy of outdoor activities, or simply the switch to lighter attire, summer just seems to make everything a little brighter.

For me, this season is about embracing freshness, both in lifestyle and in diet. I’ve been enjoying lifting weights before breakfast, soaking up the natural light, and finding comfort in simple shorts and t-shirt days. It makes me wonder if a habitually 70-degree, sunny climate might just be my ultimate happy place! But then again, the fleeting magic of summer, like a special candle lit only on weekend evenings, makes it all the more cherished when it arrives.

This renewed zest for life naturally extends to the kitchen. My meals lately have been packed with an abundance of fresh vegetables, and this Smashed Cucumber & Black Soybean Salad has quickly become a standout. It’s not just a meal; it’s an experience that leaves you feeling light, nourished, and deeply satisfied – good for your body, your skin, and your soul. This wholesome salad combines a colorful array of raw vegetables with protein-rich black soybeans, all brought together by an effortlessly delicious sesame sauce. Served over your favorite grains and topped with creamy avocado, it’s truly the ideal dish for those warm-weather cravings.

The Magic of Smashed Cucumber: Texture & Flavor

Before diving into the full recipe, let’s talk about the star technique: smashing the cucumber. While simply dicing a cucumber works just fine, the “smashing” method truly elevates this salad. It’s a culinary trick borrowed from various Asian cuisines, and for good reason! Smashing the cucumber creates irregular, craggy surfaces that absorb the dressing much better than smooth, cut edges. This results in a more flavorful and textural experience with every bite. Plus, there’s a certain therapeutic satisfaction in the process itself!

Essential Ingredients for Your Smashed Cucumber & Black Soybean Salad

This vibrant and refreshing salad is built on a foundation of simple, wholesome ingredients. Each component plays a crucial role in delivering a harmonious blend of textures and flavors, perfect for a light and healthy meal.

For the Salad Base:

• English Cucumber: Known for its thin skin and minimal seeds, making it perfect for smashing and adding a crisp texture.
• Himalayan Sea Salt: Used to draw out excess moisture from the cucumber, intensifying its crunch and flavor.
• Red Cabbage: Adds a beautiful pop of color, a satisfying crunch, and a boost of antioxidants.
• Shredded Carrots: Contributes natural sweetness and a lovely vibrant hue.
• Eden Foods Organic Black Soybeans: These are the protein powerhouse of the salad, offering a creamy texture and nutty flavor. I especially love Eden Foods for their quality and natural preparation.
• Fresh Cilantro: Provides a burst of fresh, herbaceous flavor that brightens the entire dish.

That’s it for the main components! A straightforward list that comes together to create something truly extraordinary.

Mastering the Smashed Cucumber Technique

If you’ve ever felt the urge to release some pent-up energy, smashing cucumbers might just be your new favorite kitchen therapy! It’s an incredibly satisfying step, and surprisingly easy. Plus, it significantly impacts the final texture and taste of your salad.

How to Safely Smash Cucumbers:

1. Prepare Your Workspace: Place your English cucumber on a sturdy, flat cutting board.
2. Choose Your Tool: For safety and efficiency, I highly recommend using a rolling pin or the flat side of a heavy chef’s knife (use caution with a knife, ensure it’s flat on the board, not on its edge). Avoid using a knife for direct smashing as it can be unsafe.
3. Smash Away: With firm, controlled strikes, smash the cucumber several times. You’re aiming to split it open lengthwise and create those wonderfully irregular, craggy pieces, not turn it into mush.
4. Dice and Salt: Once the cucumber is sufficiently smashed and split, dice it into roughly 1-inch pieces. Transfer the diced cucumber to a strainer placed over a bowl. Sprinkle generously with a pinch of Himalayan sea salt.
5. Rest and Drain: Allow the salted cucumbers to rest for at least 10-15 minutes while you prepare the other ingredients. The salt will work its magic, drawing out excess moisture. This step is key for achieving that desirable crunch.
6. Pat Dry: Before adding to the salad, drain the accumulated liquid and pat the cucumber pieces thoroughly dry with a paper towel. This prevents a watery salad and ensures the dressing adheres beautifully.

While you can skip the salting and draining if you’re really pressed for time, this small step truly makes a difference in crispness and flavor. And if smashing isn’t your thing, simply dicing the cucumber works perfectly well too!

Crafting the Irresistible Sesame Sauce

The dressing is the heart and soul of this Smashed Cucumber & Black Soybean Salad, tying all the fresh ingredients together with its rich, savory, and slightly sweet notes. This sesame sauce is incredibly easy to prepare and requires no special equipment, just a whisk or a fork!

Ingredients for the Perfect Sesame Sauce:

• Coconut Aminos or Tamari Lite: Provides a savory, umami base. Coconut aminos are a great soy-free alternative, while Tamari Lite offers a gluten-free, lower-sodium soy sauce option.
• Eden Foods Toasted Sesame Oil: Essential for that distinctive, nutty, aromatic flavor that defines many Asian-inspired dressings. Eden Foods’ quality truly shines here.
• Chili Garlic Sauce: Adds a delightful kick of heat and a hint of garlic. Adjust to your spice preference!
• Fresh Lime Juice: Provides a bright, zesty acidity that cuts through the richness and awakens the flavors.
• Maple Syrup: A touch of natural sweetness to balance the savory and tangy elements. Agave nectar also works.
• Garlic Powder: Enhances the garlic flavor without adding raw garlic’s intensity.
• Sesame Seeds: Not just for garnish, they add a subtle nutty texture and boost the sesame flavor.

How to Prepare the Sauce:

Simply combine all the sauce ingredients – coconut aminos (or Tamari Lite), toasted sesame oil, chili garlic sauce, lime juice, maple syrup, garlic powder, and sesame seeds – in a small mixing bowl. Whisk everything together thoroughly until well combined. Always taste and adjust the seasoning to your liking. You might want a little more lime for zest, more maple syrup for sweetness, or extra chili garlic sauce for heat. This sauce is designed to be versatile and adaptable to your palate!

Assembling Your Smashed Cucumber & Black Soybean Salad

Once your ingredients are prepped and your sauce is mixed, bringing this salad together is a breeze. It’s truly a one-bowl wonder, making cleanup quick and easy!

Step-by-Step Assembly:

1. Combine the Base: In a large mixing bowl, add the shredded red cabbage, shredded carrots, drained and rinsed Eden Foods black soybeans, and roughly chopped cilantro.
2. Add the Cucumber: Ensure your smashed and diced cucumbers have been thoroughly drained and patted dry to remove excess moisture. Add them to the large mixing bowl.
3. Dress the Salad: Pour the prepared sesame sauce over the vegetables and black soybeans.
4. Toss Gently: Using a spatula or tongs, gently toss all the ingredients together until every piece of vegetable and every soybean is beautifully coated in the flavorful dressing. The vibrant colors will truly come alive!

Spotlight on Eden Foods Black Soybeans

If you haven’t yet discovered the wonders of black soybeans, this salad is the perfect introduction! They are a fantastic addition to any plant-based diet, offering both nutritional benefits and culinary versatility. I particularly choose Eden Foods Black Soybeans for their exceptional quality.

Eden Foods takes great care in preparing their black soybeans. They are traditionally soaked overnight and then pressure cooked without any questionable additives or preservatives. This meticulous process ensures you’re getting a pure, wholesome product. Nutritionally, black soybeans often surpass yellow soybeans, boasting a fantastic profile of plant-based protein, dietary fiber, and essential minerals like iron. They are a wonderful way to add substance and satiety to your meals.

Beyond this salad, these sweet and creamy beans are incredibly versatile. Think of them mashed into a rich hummus, tossed into soups for added texture and protein, or even roasted for a crispy snack. The fact that they come with no added salt is a huge bonus, allowing you complete control over seasoning your dishes to perfection in your own kitchen. In this Smashed Cucumber & Black Soybean Salad, they provide that crucial plant-based protein boost, making the salad a complete and satisfying meal.

Meal Prep and Storage Notes

While this Smashed Cucumber & Black Soybean Salad is truly at its best when served fresh, it’s also wonderfully adaptable for meal prepping. With a few smart storage tricks, you can enjoy it for several days without sacrificing too much of its delightful crunch and freshness.

Tips for Successful Meal Prepping:

• Store Components Separately: The key to meal prepping this salad is keeping the main components apart. Store the dressed vegetable and black soybean mixture in one airtight container, the cooked grains in another, and any toppings like avocado or green onions separately.
• Maintain Crispness: Cucumbers naturally release more moisture over time, especially after being salted and dressed. Storing them dressed will mean they become softer. If you prefer maximum crispness for meal prep, consider storing the drained, dried smashed cucumbers separately and adding them just before serving.
• Avocado Last: Always slice and add avocado just before serving to prevent browning and maintain its creamy texture.
• Sauce on the Side (Optional): If you want to ensure the vegetables stay as crisp as possible, you can even store the sauce separately and dress each serving right before eating. This is particularly useful if you plan to keep the salad for more than a day.
• Shelf Life: When stored separately, the vegetables and dressing will keep well in the refrigerator for 2-3 days. Grains can be stored for up to 4-5 days.
• Extra Sauce: I often make a little extra sauce to have on hand. It’s perfect for drizzling over individual servings if you find your salad needs a little refresh.

Serving Suggestions & Variations

This Smashed Cucumber & Black Soybean Salad is incredibly versatile and can be enjoyed in various ways. It’s hearty enough to be a stand-alone meal but also pairs beautifully with other dishes. Here’s how I love to serve it:

My Favorite Serving Companions:

• Wholesome Grains: The base of this salad bowl. I particularly love using Eden Foods Organic White Quinoa for its complete protein profile and fluffy texture. Cooked rice (brown or white), millet, or even farro would also be excellent choices. Serve the salad generously piled over a bed of your chosen warm or cold grain.
• Creamy Avocado: Sliced or diced avocado adds a rich, creamy texture and a dose of healthy fats, complementing the crispness of the vegetables.
• Fresh Green Onions: Thinly sliced green parts of green onions provide a mild, oniony freshness and a vibrant garnish.
• Toasted Sesame Seeds: A final sprinkle of sesame seeds not only adds visual appeal but also enhances the nutty flavor of the dressing and a delicate crunch.

Creative Variations to Try:

• Add More Veggies: Feel free to incorporate other raw or lightly steamed vegetables like bell peppers, snap peas, edamame, or thinly sliced radishes.
• Nutty Crunch: A sprinkle of chopped roasted peanuts or cashews would add another layer of texture and flavor.
• Spicier Kick: If you love heat, add extra chili garlic sauce to the dressing or a pinch of red pepper flakes to the salad.
• Herbal Twist: While cilantro is fantastic, consider adding fresh mint or basil for a different aromatic profile.
• Tofu or Tempeh: For an extra protein boost, add baked or pan-fried tofu or tempeh cubes.

This salad is designed to be adaptable, so don’t hesitate to experiment with your favorite ingredients and make it uniquely yours. Store any leftovers (preferably separated, as mentioned in the meal prep section) in an airtight container in the refrigerator for 2-3 days. Enjoy the freshness!

More Delicious Vegan Salads to Explore

If you loved this Smashed Cucumber & Black Soybean Salad, you’re in for a treat! My kitchen is always brimming with creative, plant-based salad recipes that are both nutritious and incredibly flavorful. Here are some more favorites to inspire your next healthy meal:

• My Go To Kale Salad

• Roasted Beet Salad With Citrus Tahini

• Curried Cauliflower Kale Salad

• Warm Kale Salad With Citrus Tahini

• Cran-Apple Tempeh Kale Salad

• Raw Krazy Kale Salad

• Raw Brussels Sprouts Salad

• Baked By Melissa’s Green Goddess Salad

• Wintergreen Salad With Maple Dijon Vinaigrette

• Thai Salad With SunButter Dressing

• Roasted Squash & Arugula Salad

• Kidney Bean Arugula Salad

• Chop’t Chickpea Salad

• Red Bean & Pomegranate Salad

• Roasted Fig Arugula Salad

• Golden Bean & Green Bean Salad

• Brussels Sprout Cranberry Salad

• Fall Harvest Salad

• Kale Caesar With Avocado Tahini

• Swiss Chard Abundance Salad

• Lemon Spinach Chickpea Salad

• Spring Quinoa Salad Jars

I Want to Hear From You!

There’s nothing I love more than seeing your creations and hearing your feedback! If you try this Smashed Cucumber & Black Soybean Salad recipe, please don’t hesitate to let me know how it turned out.

Be sure to leave me a comment, rating, and review below so I can learn from your experience and continue to create more delicious “yums” for you. Snap a photo of your beautiful salad and give me a shout on Instagram, using #floraandvino to show off your culinary masterpieces. You can also check out my Pinterest page to pin more recipes like this one for future meal planning.

Love this post and want more fresh, plant-based inspiration delivered straight to your inbox? Head over to my homepage and subscribe to get regular updates and new recipes!

XO Lauren

Print

This post is brought to you by Eden Foods, but all words and eats are my own. Thanks for supporting the sponsors that keep me hungry!