Ottolenghi’s Cucumber Salad with Tahini and Soy Dressing
Recipe from Flavor by Yotam Ottolenghi
Yotam Ottolenghi’s Cucumber Salad à la Xi’An Impression is the perfect dish for a hot summer evening. It is crisp and light, while brimming with complex flavor. It comes from his wonderful cookbook, FLAVOR. I adore all his cookbooks and use them often, but this is my particular favorite, as it is an homage to all things veggie.
Ingredients for Salad:
3 medium to large cucumbers
2 cloves of garlic, put through a garlic press
2 teaspoons rice vinegar
The juice of two limes
1 1/2 teaspoons black sesame seeds
2 green onions, finely sliced on an angle
1 teaspoon salt
Optional - 3 tablespoons sunflower oil (I omitted this to lower the caloric density of the dish, and the salad was a delicious without it.)
Ingredients for Tahini and Soy Dressing:
1/4 cup tahini (stir well before using)
2 tablespoons tamari or soy sauce
4 1/2 teaspoons mirin
4 1/2 teaspoons rice vinegar
1 tablespoon water
Instructions for Preparing Salad Ingredients:
Peel the cucumbers either entirely or in strips as shown below. If using English cucumbers, peelings can be left on.
Slice the cucumbers in half lengthwise and scoop out the watery centers.
Cut the cucumbers into 3/4” chunks.
Put the cucumbers in a bowl and add the garlic, vinegar, lime juice, and salt.
Set aside to marinate for 30 minutes or up to two hours, stirring occasionally.
Finely slice the green onions on an angle.
Instructions for the Tahini and Soy Dressing:
Whisk together the tahini, tamari, mirin, vinegar and water until you get a very smooth sauce.
To Compose the Salad:
Drain the cucumbers very well and discard the marinating liquid.
Place the tahini dressing onto a large serving plate or bowl, add in the cucumbers, and top with the sliced green onions and sesame seeds.
Best if served immediately.
Hands on Time: ~15 minutes
Total Cooking Cook Time Including Marinating: 35 minutes
Yield: ~ 4 one-cup servings, depending on the size of your cucumbers.
Nutrition Information per serving (calculated without addition of sunflower oil):
Calories: 161 Protein: 5.2g Fat: 8.7g Carbs: 14.3g Fiber: 4.3g Iron: 2.3mg
Calcium: 106mg Vitamin A: 25IU Vitamin C: 14.3mg Folate: 36.9IU Potassium: 450mg Polyunsaturated Fat: 3.8g Saturated Fat: 1.3g Trans Fat: .1g Cholesterol: 0mg
Terrific Tahini
Tahini is a seed paste made from ground sesame seeds. When shopping for tahini, look for a brand that includes only roasted sesame seeds. Tahini made from un-roasted sesame seeds won’t impart the same depth of flavor. My favorite easily-sourced brand of tahini is from Joyva. Their packaging has recently changed, so look for the can with the little orange sesame seeds.
Besides being scrumptious and an easy way to make veggies sing, tahini provides numerous health benefits. Here are some reasons to consider including tahini in your diet:
Tahini is a great source of heart-healthy polyunsaturated and monounsaturated fats, including oleic and linoleic acids, and it is cholesterol free.
Tahini is packed with protein. Sesame seeds are 25-35% protein by weight. A quarter cup of tahini contains 10 grams of protein.
Tahini contains multiple vitamins and minerals. It is an excellent source of Vitamin B1 (thiamin), and it contains calcium, copper, potassium, magnesium, and phosphorus.
Tahini has been shown to have antioxidant, anti-inflammatory, and anti-cancer properties.
Tahini has been demonstrated to improve cardiovascular health markers, including lowering blood pressure and pulse rate and improving cholesterol values and endothelial function.
(Baxevanis et al, 2022; Sakketou et al., 2022; Sumaina & Laban, 2021)
This cucumber salad with tahini and soy is light and refreshing with a wonderful nutty umami undertone. It would be terrific served as an appetizer before tofu poke bowls or a soba noodle salad. I particularly love it for lunch alongside unshelled edamame.
Wishing you abundant good health and happy eating! 🌱💕
References:
Baxevanis, G. K., Sakketou, E.-K. I., Tentolouris, N. K., Konstantonis, G. D., Karathanos, V. T., Fragkiadakis, G. A., & Kanellos, P. T. (2022). Tahini consumption exhibits beneficial effects in cardiovascular indices and antioxidant biomarkers in healthy males postprandially. Atherosclerosis, 355, 6. www.doi.org/10.1016/j.atherosclerosis.2022.06.106
Sakketou, E. I., Baxevanis, G. K., Tentolouris, N. K., Konstantonis, G. D., Karathanos, V. T., Fragkiadakis, G. A., & Kanellos, P. T. (2022). Tahini consumption affects blood pressure and endothelial function in healthy males. Journal of Human Hypertension, 36(12), 1128–1132. www.doi.org/10.1038/s41371-021-00624-2
Sumaina, G. & Laban, L. (2021). Tahini : the magical condiment. An in-depth look at its nutritional and health benefits. Journal of Food Processing and Technology, 12(1), No. 861., 1-6. www.walshmedicalmedia.com/open-access/tahini--the-magical-condiment-an-indepth-look-at-its-nutritional-and-health-benefits.pdf