Asian Cucumber Noodle Salad is a light and healthy salad or side dish. Cucumber and red onion noodles, carrots and jalapeños are tossed with a light Asian dressing.

Easy & Healthy Asian Cucumber Noodle Salad: A Refreshing Side or Light Meal

Are you searching for a vibrant, healthy, and incredibly easy dish to add to your rotation? Look no further than this delightful Asian Cucumber Noodle Salad. It’s a perfect blend of crisp vegetables, zesty flavors, and satisfying textures, making it an ideal choice for a light lunch, a refreshing side dish, or even a healthy appetizer. This recipe showcases how simple ingredients can come together to create something truly special, packed with fresh flavors and nutritional benefits.

Why You’ll Adore This Asian Cucumber Noodle Salad

This salad isn’t just a recipe; it’s an experience. Here’s why it’s bound to become a favorite in your kitchen:

• Incredibly Light and Healthy: Made primarily from fresh vegetables, this salad is naturally low in calories and carbohydrates, making it a fantastic option for those following a healthy diet or looking for lighter meal choices. It’s also gluten-free and can easily be made vegan.
• Bursting with Flavor: The secret lies in its simple yet powerful Asian dressing. A harmonious blend of sweet, tangy, and spicy notes from rice vinegar, sugar, fresh ginger, and Thai chili garlic sauce coats every “noodle,” creating an unforgettable taste.
• Quick and Easy to Prepare: With minimal cooking required and a prep time of just 15 minutes, this recipe is perfect for busy weeknights or last-minute gatherings. It’s an effortless way to bring fresh, vibrant food to your table.
• Visually Appealing: The spiralized cucumbers and red onions, combined with colorful carrots and bright green jalapeños, make this salad a feast for the eyes. It’s beautiful enough to grace any dinner table.
• Versatile for Any Occasion: Whether you need a refreshing side for a barbecue, a light lunch option, or a unique starter, this cucumber noodle salad fits the bill. It pairs wonderfully with a variety of main courses.

Embracing the Spiralizer: Transforming Veggies into Delicious Noodles

If you own a spiralizer, now is the perfect time to dust it off! I admit, I haven’t been using mine as much as I should, but recipes like this Asian Cucumber Noodle Salad remind me of its incredible potential. Turning vegetables into noodles offers numerous advantages:

• Enhanced Visual Appeal: Let’s be honest, food that looks good often tastes even better! Spiralized vegetables have an elegant, fun, and appealing texture that can entice even the pickiest eaters.
• A Fun Way to Boost Veggie Intake: For families, especially those with kids, spiralized vegetables can make eating greens a more exciting adventure. It’s a clever trick to sneak in extra nutrients.
• Lightening Up Dishes: Swapping traditional pasta or heavier components with vegetable noodles, like cucumber or zucchini zoodles, can significantly reduce calorie and carbohydrate content without sacrificing satisfaction. This allows you to enjoy your favorite soup or pasta dishes in a lighter, healthier way.
• Endless Culinary Possibilities: Beyond salads, spiralizers can create fantastic “zoodles” for stir-fries, raw pasta dishes, or even decorative garnishes. Once you start, you’ll find countless ways to incorporate more fresh produce into your diet.

This recipe is an excellent starting point if you’re looking to explore the world of spiralizing. It’s straightforward, flavorful, and incredibly rewarding.

Key Ingredients for a Flavorful Asian Cucumber Noodle Salad

The beauty of this salad lies in its simplicity and the fresh quality of its ingredients. You’ll only need a handful of items to create this vibrant dish:

• English Cucumber: This is the star of our “noodles.” English cucumbers are preferred for their fewer seeds, thinner skin, and straight shape, which makes them ideal for spiralizing. You can choose to peel it for a smoother texture or leave the peel on for extra fiber and a pop of green color.
• Red Onion: Half of a red onion, spiralized, adds a delightful crispness and a pungent, slightly sweet bite that complements the cucumber perfectly. Remember to remove the outer peel before spiralizing.
• Carrots: Two large carrots bring natural sweetness and a beautiful orange hue. While you can chop them into rounds for ease, if you have sufficiently large carrots, feel free to spiralize them as well for uniform noodle-like strands. Alternatively, pre-cut matchstick carrots are a great shortcut.
• Jalapeño: For those who love a kick, one jalapeño (seeds removed and thinly sliced) adds a fantastic layer of spice. If you prefer a milder salad, simply omit it or use a less potent chili.

The Irresistible Asian Dressing

The dressing ties all the fresh vegetables together, creating that signature sweet and spicy Asian flavor profile. It’s incredibly easy to whisk up:

• Rice Vinegar: Provides the essential tang and brightness.
• Sugar: Balances the acidity of the vinegar and the spice, adding a crucial sweet note.
• Fresh Ginger: Grated fresh ginger offers a warm, aromatic, and slightly pungent kick that is characteristic of Asian cuisine. Don’t skip this for the freshest flavor!
• Thai Chili Garlic Sauce: This is where the primary heat comes from, along with a garlicky depth. Adjust the amount to your preferred spice level.
• Crushed Red Pepper Flakes: An optional addition for an extra layer of heat and visual appeal.
• Salt and Pepper: To taste, enhancing all the other flavors.

Whisking these ingredients together creates a dressing that perfectly complements the crisp, fresh vegetables, making this salad a total winner every time.

Simple Steps to Create Your Asian Cucumber Noodle Salad

Making this refreshing salad is as easy as 1-2-3. Follow these straightforward steps for a perfect dish every time:

1. Prepare the Vegetables: Begin by washing your English cucumber. Trim both ends, then use your spiralizer to transform it into elegant noodles directly into a large mixing bowl. Next, prepare your carrots. Trim the ends, peel them, and then either chop them into uniform rounds or, if they are large enough, spiralize them as well. Add the carrots to the bowl. Finally, take half of your red onion, remove the papery outer peel, slice it in half, and spiralize it into the bowl with the other vegetables. If using, thinly slice the deseeded jalapeño and add it to the mix.
2. Whisk the Dressing: In a separate, small mixing bowl, combine all the dressing ingredients: rice vinegar, sugar, Thai chili garlic sauce (adjust to your spice preference), grated fresh ginger, a pinch of salt and pepper, and the optional crushed red pepper flakes. Whisk everything thoroughly until the sugar dissolves and the dressing is well combined.
3. Combine and Garnish: Pour the freshly made dressing over the spiralized vegetables in the large mixing bowl. Gently toss the salad to ensure every strand of cucumber and onion, along with the carrots and jalapeños, is evenly coated with the flavorful dressing. Serve immediately, garnished with fresh cilantro, chopped green onions, and a sprinkle of sesame seeds for extra crunch and aroma.

Tips for the Best Asian Cucumber Noodle Salad

To ensure your salad is always at its peak, consider these helpful tips:

• Meal Prep & Storage: This salad is truly best enjoyed fresh. Cucumber noodles tend to release water and can become soggy if left dressed in the fridge overnight. If you’re prepping ahead, prepare the vegetables and store them in an airtight container, and keep the dressing separately in a mason jar. Toss them together just before serving for optimal crispness.
• Customization Ideas:
  • Add Protein: For a more substantial meal, consider adding grilled chicken, shrimp, pan-seared tofu, or edamame.
  • Boost the Crunch: Toasted peanuts, cashews, or even crispy fried onions can add wonderful texture.
  • Extra Veggies: Bell peppers (sliced thinly), shredded cabbage, or snow peas would also be delicious additions.
  • Fresh Herbs: Beyond cilantro, fresh mint or Thai basil can introduce new aromatic dimensions.
• Adjusting Spice Levels: The jalapeño and Thai chili garlic sauce provide the heat. For a milder salad, reduce the amount of chili garlic sauce and omit the jalapeño and red pepper flakes. For extra spice, increase these ingredients!
• Choosing Your Spiralizer: The quality of your spiralizer can make a difference. I personally use and recommend a reliable 5-blade vegetable slicer, which makes creating these beautiful vegetable noodles quick and effortless. You can find similar models online or in kitchen supply stores.

Perfect Pairings: What to Serve with This Refreshing Salad

This versatile Asian Cucumber Noodle Salad makes an excellent accompaniment to a variety of main courses. Its light and tangy profile complements richer dishes beautifully, cutting through heavier flavors with its refreshing zest. Here are some fantastic pairing suggestions:

• Asian-Inspired Main Courses: Naturally, this salad shines alongside other Asian dishes. It would be a perfect complement to Slow Cooker Asian Honey Sesame Chicken Sliders, offering a fresh contrast to the savory chicken.
• Soups: The crispness of the salad provides a wonderful textural balance to warm, comforting soups like this Thai Coconut Zoodle Soup.
• Noodle Bowls: If you’re having a more substantial noodle dish, such as Lemongrass Chicken Noodle Bowls, this cucumber salad acts as a palate cleanser and a refreshing side.
• Grilled Proteins: Serve it alongside grilled salmon, chicken breast, or even a simple grilled steak for a complete and balanced meal.
• Spring Rolls or Dumplings: It’s also fantastic with lighter appetizers like fresh spring rolls or steamed dumplings, adding another layer of vegetable goodness.

Frequently Asked Questions (FAQ)

Can I make this Asian Cucumber Noodle Salad ahead of time?

While it’s best enjoyed fresh for optimal crispness, you can certainly prep the components. Spiralize the cucumber and other vegetables, and store them separately from the dressing. Whisk the dressing together and keep it in a sealed jar in the refrigerator. Combine and toss just before serving to prevent the cucumber from becoming soggy.

What kind of cucumber should I use for spiralizing?

English cucumbers are highly recommended due to their long, straight shape, thin skin (often no need to peel), and minimal seeds. Regular garden cucumbers can work, but you might want to peel them and scoop out the seeds first.

Can I use other vegetables in this noodle salad?

Absolutely! This recipe is very adaptable. Zucchini, bell peppers (thinly sliced), shredded cabbage, or even jicama can be wonderful additions. Feel free to experiment with your favorite crunchy vegetables.

Is this salad suitable for a vegan or gluten-free diet?

Yes! This Asian Cucumber Noodle Salad is naturally gluten-free and vegan. Just ensure all your ingredients, especially the chili garlic sauce, are certified vegan if that’s a strict requirement.

How can I adjust the spice level of the dressing?

The spice primarily comes from the Thai chili garlic sauce and crushed red pepper flakes. For a milder salad, reduce or omit these ingredients. For more heat, feel free to add extra or include a pinch of cayenne pepper.

This is the spiralizer I use:

Spiralizer 5-Blade Vegetable Slicer, Strongest-and-Heaviest Duty, Best Veggie Pasta & Spaghetti Maker for Low Carb/Paleo/Gluten-Free Meals, With 3 Exclusive Recipe eBooks

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5 from 1 vote

Asian Cucumber Noodle Salad

By Julia Jolliff

Prep: 15 minutes mins

Total: 15 minutes mins

Servings: 4 servings

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Asian Cucumber Noodle Salad is a light and healthy salad or side dish. Cucumber and red onion noodles, carrots and jalapeños are tossed with a light Asian dressing.

Ingredients 

• ▢ 1 large english cucumber, spiralized {I don’t peel mine but you can if you would like}
• ▢ 2 large carrots, chopped into rounds {you can sub 2 cups of matchstick carrots if you could like}
• ▢ 1/2 red onion, spiralized
• ▢ 1 jalapeno, seeds removed, thinly sliced {optional for spice}
• ▢ 2 Tablespoons rice vinegar
• ▢ 1 teaspoon sugar
• ▢ 1 teaspoon Thai chili garlic sauce, {more or less for spice}
• ▢ 1 teaspoon fresh ginger, grated
• ▢ pinch salt and pepper
• ▢ 1/4 teaspoon crushed red pepper flakes , {optional for spice}
• ▢ cilantro, Fresh
• ▢ green onions, Freshly chopped
• ▢ Sesame seeds
• ▢ jalapeños

Instructions 

• Remove the ends of the cucumber and spiralize it into a large mixing bowl. Cut the ends of the carrots off and peel them.
• Chop the carrots into rounds and add to the large mixing bowl. Remove the peel from the red onion, slice in half and spiralize half. Add to the large mixing bowl along with the chopped jalapeños.
• In a small mixing bowl whisk together the rice vinegar, sugar, thai chili garlic sauce, ginger, a dash of salt and pepper and the crushed red pepper flakes. Pour the dressing over the salad and gently toss.
• Garnish with fresh cilantro, green onion and sesame seeds.

Notes

• I think this salad is best fresh. The cucumber noodles tend to become mushy the day after it is made.
• You can use matchstick carrots in place of chopped carrots or even try spiralizing the carrots.

Nutrition

Calories: 40kcal, Carbohydrates: 9g, Protein: 1g, Fat: 0.2g, Saturated Fat: 0.1g, Polyunsaturated Fat: 0.1g, Monounsaturated Fat: 0.02g, Sodium: 153mg, Potassium: 257mg, Fiber: 2g, Sugar: 5g, Vitamin A: 6194IU, Vitamin C: 6mg, Calcium: 29mg, Iron: 0.4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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