Soyful Summer Snack
A light and refreshing Japanese-inspired salad featuring cucumber, edamame, and arame seaweed, tossed in a tangy Ponzu dressing. Perfect for warm summer days, this salad combines the flavors of the sea with garden-fresh ingredients, making it a delightful and nutritious addition to any meal.
Details
- Author: CuisineSavvy
- Cuisine: Japanese
- Course: Salad
- Servings: 2
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Diet: Vegan, Gluten-Free
- Tags: #SeaweedSalad, #JapaneseCuisine, #Vegan, #GlutenFree, #HealthyEating, #HighIodine, #CholesterolLowering
Nutritional Values
This salad is a nutrient-dense option, high in iodine from the arame seaweed, which supports thyroid health. Edamame, rich in plant-based protein and fiber, also offers benefits from soy consumption, such as lowering bad cholesterol and potentially reducing hot flashes in menopausal women. The salad's sesame seeds add healthy fats and a satisfying crunch, making this a wholesome, balanced dish perfect for a light summer meal.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 200 kcal | -- |
| Total Fat | 14 g | -- |
| Saturated Fat | 2 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 300 mg | -- |
| Total Carbohydrate | -- | |
| Dietary Fiber | 4 g | -- |
| Total Sugars | 3 g | -- |
| Protein | 8 g | -- |
Ingredients
1 cucumber, thinly sliced; 1 cup edamame, shelled and cooked; 1/2 cup arame seaweed, soaked and drained; 1 tablespoon sesame seeds, toasted; Dressing: 1 tablespoon rice vinegar; 1 tablespoon Ponzu or soy sauce; 1 tablespoon sesame oil; 1 tablespoon extra virgin olive oil
Instructions
1. Soak the arame seaweed in warm water for about 10 minutes until it softens. Drain and set aside. 2. In a large bowl, combine the sliced cucumber, cooked edamame, soaked arame, and toasted sesame seeds. 3. In a small bowl, whisk together the rice vinegar, Ponzu or soy sauce, sesame oil, and extra virgin olive oil until well combined. 4. Pour the dressing over the salad and toss gently to coat all ingredients evenly. 5. Serve immediately or chill for 15 minutes to let the flavors meld. Enjoy as a side dish or a light meal!
Internal Recipes
- Zen Garden Ponzu (Health Score: 75)
External Recipes
- Arame Edamame Cucumber Salad (Health Score: 85)
Allergens
Soy (from edamame and Ponzu/soy sauce), Sesame
HealthScore: 85
The high health score of this salad is due to its inclusion of iodine-rich seaweed, protein-packed edamame, and the heart-healthy fats from sesame and olive oils. The salad provides a balance of essential nutrients while being low in calories and high in antioxidants.