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Smashed Cucumber and Edamame (vegan protein snack)

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This nutritious smashed cucumber and edamame vegan protein snack is a great recipe to have in your repertoire. Make it in super quick time to eat at home or grab it on the go!

On a stone table is two mason jars filled with salad. two ceramic dishes, one with cilantro in, one with sesame seeds in, a lid and a cream linen cloth | Hurry The Food Up

Hulk out and smash those cucumbers!

Our highly nutritious smashed cucumber salad snack is top when it comes to healthy snacks.

Cucumber is one of our main ingredients and if you’re not good at drinking enough, eating cucumber is a great way to help stay hydrated as it’s full of water.

This refreshing fruit has fibrous skin. They also contain high levels of cucurbitacin which is said to help fight cancer, and these are only a few of the many health benefits of cucumbers.

There are lots of different types of cucumber. We’re recommending the little Persian cucumbers for our smashed cucumber recipe, which add a nice crunch to the mix.

Don’t worry, a good ol’ regular one will still work just fine if that’s all you can get your hands on!

One a stone table sits the ingredients for a smashed cucumber and edamame snack in little ceramic dishes | Hurry The Food Up

Eat edamame to boost your protein intake!

If this is your first time making an edamame recipe, you may not know that Edamame is a Japanese word.

These little pearls of protein can be bought fresh or frozen, we’ll leave that to you. Just make sure they’re pre-cooked before you make this dish.

The health benefits of edamame beans are just as great as those cool cucumbers. They’re packed with omega-3 and cancer-fighting antioxidants.

These awesome beans are also classed as a whole protein like dairy and meat. Edamame contain all the essential amino acids your body can’t produce itself!

With a whopping 18.4 grams of protein per cup of beans, they’re a great little vegetable to get into your diet, especially if you’re trying to boost muscle or lose weight.

This recipe has really got it all not only is it quick, portable and nutritious it’s also packing in a whole 11 grams of protein in just 146 calories!

On a stone table sits a chopping board with chopped up cucumber pieces on it and a kitchen knife. To the left are two small ceramic dishes one holding cilantro and one holding sesame seeds | Hurry The Food Up

Get that weight-loss snackisfaction!

It’s really important to have snacks on hand that are a ready-made serving size and low in saturated fat, in order to help you lose weight.

When you’re on a calorie-controlled diet your snack game needs to be on point, and our smashed cucumber and edamame snack recipe is great for that.

Some people may worry that snacking can have an adverse effect on their end result.

However, the best way to lose weight is to fill up on low-calorie, high-protein meals and snacks to keep you feeling full without gaining weight.

Whatever health journey you’re on, we’re here to help you on your way.

If you need more meal ideas, sign up for our FREE 7-day high-protein meal plan for more inspiration. Alternatively, if you prefer to follow a vegan diet we have a FREE vegan meal plan for you to follow.

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On a stone table sits two mason jars containing cucumber and edamame smashed salad. There is a lid to the left of the jars, and just below them is a ceramic dish holding sesame seeds, behind to the right is a cream linen cloth | Hurry The Food Up

Let’s serve this high-protein vegan snack in style

So we’ve got the two top runners in this super snack but it wouldn’t taste good without our oriental-inspired marinade!

In a small bowl, you’re going to add soy sauce, toasted sesame oil, chili flakes, rice vinegar, sugar, water, and sea salt to taste. Then give it a good mix.

Dig out your mason jars, pop in those crunchy smashed cucumbers, and the edamame, and drizzle on that gorgeous sauce.

Top it off with cilantro and sesame seeds and you’ve got an easy snack in just 10 minutes!

A birds-eye view of two mason jars on a stone table. They contain cucumber and edamame salad. Above the jars is a lid, and a ceramic dish of cilantro. To the right is a linen cloth and there is another ceramic dish with sesame seeds on to the left | Hurry The Food Up
Smashed Cucumber and Edamame (vegan protein snack)
5 from 1 vote
Try this oriental-inspired smashed cucumber and edamame recipe, a quick high-protein snack to have at home or on the go!
Diet: dairy-free, egg-free, vegan
Prep Time:10 minutes
Total Time:10 minutes
Author: Abril Macías



  • Slice the cucumber in half, lengthwise. Place the cucumber, cut side facing down, and smash it, applying pressure with the back of a knife against the cucumber or smacking it until it starts to split. Then slice the cucumber into small pieces of 1 cm.
    1 small persian cucumber
  • In a small bowl mix soy sauce, rice vinegar, sugar, chili flakes, sesame oil, and 1 tsp of water. If necessary, add salt to taste.
    2 tbsp soy sauce, ½ tbsp rice vinegar, 1 tsp sugar, ¼ tsp chili flakes, 1 tsp sesame oil, Salt to taste
  • Fill two small mason jars with the cucumber and edamame. Add dressing, mix and top with sesame seeds and chopped cilantro.
    1 cup edamame, pre-cooked, 1 tsp sesame seeds, 1 tbsp cilantro/coriander, fresh
  • Eat immediately or put a lid on and reserve until ready to be consumed.


Check out more of our delicious recipes:
For more vegan snack ideas try the Top 10 Best Vegan High-Protein Snacks
Edamame salads are so good, try the Sweet Potato and Broccoli Salad Bake
Cool as a cucumber with Cucumber Raita
Other great ideas to pack for work – 55 Vegetarian Lunch Ideas
Love flavors of the Orient? Try Raman Eggs for a high-protein snack


Nutrition Facts
Smashed Cucumber and Edamame (vegan protein snack)
Amount per Serving
% Daily Value*
Saturated Fat
Trans Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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Smashed Cucumber and Edamame Snack FAQs

What does smashing a cucumber do?

The smashing technique is classic in Chinese cookery. By breaking up the structure of the otherwise smooth cucumber, the texture changes and it is also able to take on sauces and marinades.

How long will cucumbers in vinegar last?

If you’re going to keep your cucumbers in vinegar, we say they’ll last up to 3 days in an airtight container in the fridge.

What does edamame pair well with?

Shelled edamame are immature soybeans that you can pair with lots of other vegetable dishes and flavors. We absolutely love it with soy sauce.

They not only make a delicious snack on their own but also go well tossed into salads, soups, sides, and dips.

Does frozen edamame need to be cooked?

You may find a bag of edamame beans in the freezer section of most grocery stores, but just like peas, frozen edamame must be cooked before eating.

If you enjoyed our smashed cucumber and edamame protein snack, you can find similar recipe ideas in our compilation of vegan weight-loss recipes.


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