This Cucumber and Bell Pepper Sesame Salad is a vibrant and healthy dish that celebrates the fresh tastes of summer. The crisp cucumber and colorful bell peppers are the perfect canvas for a tangy sesame dressing, creating a refreshing and satisfying meal. Packed with essential vitamins and antioxidants, this salad is a guilt-free indulgence that will leave you feeling nourished and energized.
RECIPE:
Ingredients:
- 1 cucumber
- Salt, to taste
- Sugar, to taste
- 1 small onion
- Olive oil, for sautéing
- 1 Bulgarian red pepper
- 1 yellow pepper
- Fresh parsley, chopped
- White sesame seeds
- Black sesame seeds
- 30 ml olive oil
- Paprika, to taste
- 15 ml rice vinegar
Instructions:
Prepare the Cucumber:
- Slice the cucumber and place it in a bowl.
- Add a pinch of salt and a bit of sugar, then mix well.
- Let it sit for 15 minutes to draw out excess moisture.
- Drain the excess liquid from the cucumbers.
Sauté the Vegetables:
- Slice the onion thinly.
- Heat some olive oil in a pan over medium heat and sauté the onion until translucent. Set aside.
- Dice the Bulgarian red pepper and sauté in the same pan until softened. Set aside.
- Dice the yellow pepper and sauté in the same pan. Set aside.
Combine Ingredients:
- In a large bowl, combine the drained cucumber, sautéed onion, red pepper, yellow pepper, and chopped parsley.
- Add white and black sesame seeds to taste.
Make the Dressing:
- In a small bowl, whisk together 30 ml olive oil, paprika to taste, and 15 ml rice vinegar.
- Pour the dressing over the salad and toss to combine.
Serve:
- Enjoy immediately or chill for enhanced flavor.
Serving Suggestions
This versatile salad can be enjoyed as a light lunch, a refreshing side dish to grilled protein, or even as a main course with the addition of tofu or grilled shrimp. Its vibrant colors and fresh flavors make it a perfect addition to any summer gathering.
Cooking Tips
- For a sweeter salad, substitute honey for sugar when preparing the cucumber.
- To intensify the sesame flavor, lightly toast the sesame seeds before adding them to the salad.
- For a spicier kick, add a pinch of red pepper flakes to the dressing.
Nutritional Benefits
Packed with vitamins, minerals, and antioxidants, this salad is a nutritional powerhouse. Cucumbers are high in water content, aiding in hydration, while bell peppers are excellent sources of vitamins A and C. Sesame seeds contribute healthy fats, protein, and fiber, making this dish a well-rounded choice.
Dietary Information
This recipe is vegan and gluten-free, making it suitable for various dietary restrictions. It is also low in calories and fat, making it a healthy option for weight management.
Why This Recipe Works
The simplicity and freshness of this salad are its greatest strengths. The combination of crisp cucumbers, sweet bell peppers, and the tangy sesame dressing creates a perfect balance of flavors and textures. With minimal ingredients and easy-to-follow steps, this recipe is a quick and satisfying option for any occasion.
Whether you’re looking for a healthy lunch or a vibrant side dish, this Cucumber and Bell Pepper Sesame Salad is sure to impress. Its refreshing taste and nutritional value make it a delicious choice that you can feel good about enjoying.