Herby Smashed Cucumber Salad (Paleo, Whole30, Keto)

5 minute read

Indulge in the delightful simplicity of this herby smashed cucumber salad, boasting crisp, juicy cucumbers, earthy parsley, and fragrant mint, perfectly combined with a tangy vinaigrette. This salad is my take on one of my all-time favorite salads from Rosalia (an amazing local pizzeria), and with spring arriving early in Minneapolis this year, I was inspired to come up with the recipe to enjoy at home as a delicious side salad or as the main feature for lunch with some easy roasted chicken. Whether accompanying pizza, steak, or fish, this tantalizing cucumber salad elevates any meal to extraordinary heights.

Paleo Cucumber Salad Recipe

Why Cucumbers are So Good For You!

Cucumbers are a fantastic source vitamins, minerals, fiber and water! They are delicious prepared in a dish like this cucumber kimchi, tossed in a salad, or even eaten plain as a snack with hummus or a blue cheese dip!
 

Vitamins

  • Vitamin K: Vitamin K is essential in bone health and it is converted to vitamin K2 by our gut microbiome, which supports our heart health!
  • Vitamin C: Vitamin C is a powerful antioxidant our bodies use to neutralize free radicals and reduce oxidative stress.

Minerals

  • Magnesium: The fourth most abundant mineral in the body, it supports healthy nerve functions, healthy blood pressure, and detoxification.
  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [1].
  • Potassium: Potassium is the fourth most abundant mineral in your body and it is an essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat [2].
There are more benefits to eating cucumbers, they are full of fiber to support a healthy and optimized digestive tract! They contain both soluble and insoluble fiber:
  • Insoluble fiber: Works to keep things moving along and helps with toxin and waste elimination.
  • Soluble fiber [3]: Soluble fiber works to support a healthy microbiome and supports healthy blood sugar regulation.

Easy Summer Cucumber Salad Paleo Keto Whole30

Equipment Needed

Chef’s Knife
Chopping Block
Large Bowl
Measuring Cups
Measuring Spoons

Herby Smashed Cucumber Salad Ingredients

4-6 Persian Cucumbers, 1-1.5” chunks
½ bunch Italian Parsley, roughly chopped
4-5 sprigs Fresh Mint, leaves plucked
1 Shallot, finely sliced
¼ cup EVOO
¼ cup White vinegar
½ tsp Sumac
½ tsp Fine Salt
¼ tsp Ground Black Pepper
½ tsp Celery Seed
⅓ cup Raw Pumpkin Seeds

How to Make Herby Smashed Cucumber Salad

  1. Rinse the cucumbers and set aside. Rinse and dry the herbs then thinly slice the shallots, setting aside.
  2. Prepare the dressing in the bowl: add the EVOO, vinegar, spices and shallots, stirring to mix well.
  3. Cut the ends off the cucumbers and cut into 1-1.5″ chunks. Gently smash each piece with the flat end of the knife (blade pointing away from your hand), a bowl or cup and then transfer to the bowl with the vinaigrette.
  4. Roughly chop the parsley and add to the cucumbers.
  5. De-stem the mint (roughly chop if desired) and add along with the pumpkin seeds.
  6. Stir well and enjoy!
Paleo Cucumber Salad Recipe

Herby Smashed Cucumber Salad (Paleo, Whole30, Keto)

Amy Lippert
Indulge in this herby smashed cucumber salad with crisp, juicy cucumbers, earthy parsley, and fragrant mint in a tangy vinaigrette.
Prep Time 5 minutes
Course Appetizer, Salad, Side Dish
Cuisine American
Servings 6
Calories 111 kcal

Ingredients
  

Instructions
 

  • Rinse the cucumbers and set aside. Rinse and dry the herbs then thinly slice the shallots, setting aside.
  • Prepare the dressing in the bowl: add the EVOO, vinegar, spices and shallots, stirring to mix well.
  • Cut the ends off the cucumbers and cut into 1-1.5" chunks. Gently smash each piece with the flat end of the knife (blade pointing away from your hand), a bowl or cup and then transfer to the bowl with the vinaigrette.
  • Roughly chop the parsley and add to the cucumbers.
  • De-stem the mint (roughly chop if desired) and add along with the pumpkin seeds.
  • Stir well and enjoy!

Nutrition

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Nutrition Facts
Herby Smashed Cucumber Salad (Paleo, Whole30, Keto)
Amount per Serving
Calories
111
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.002
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
7
g
Sodium
 
196
mg
9
%
Potassium
 
106
mg
3
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
1
g
2
%
Vitamin A
 
76
IU
2
%
Vitamin C
 
2
mg
2
%
Calcium
 
15
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Cucumber Salad, Easy Cucumber Salad, Fresh Cucumber Salad, Herby Cucumber Salad, Keto Cucumber salad, Low Carb Cucumber Salad, Paleo Cucumber Salad, The Best Smashed Cucumber Salad, Whole30 Cucumber Salad
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Herby Smashed Cucumber Salad, Almond Milk & Cookies

FAQs

Q: Can I use a different type of cucumber to make a smashed cucumber salad?
A: Yes! If you use and English cucumber, just be sure to cut the chunks into bite sized pieces and with and American slicing cucumber, I would recommend de-seeding it.

Q: I can’t find the ground sumac, what is a good substitute for it?
A: Sumac has a citrusy/acidic flavor profile so adding a bit of lemon zest or lime zest would be a great substitute.

Q: Can I make Herby Smashed Cucumber Salad ahead of time?
A: Yes! It’s a great salad to make ahead of time as it sits and marinates, the flavors meld together and the herbs slightly wilt.

Q: How long does Herby Smashed Cucumber Salad keep?
A: Stored in an airtight container in the fridge, enjoy your smashed cucumber salad within 48 hours.

 

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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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