Mediterranean Cucumber & Tomato Salad – A Crisp & Flavorful Classic

Dash Diet

This Mediterranean-inspired cucumber and tomato salad is the perfect balance of crisp, juicy, and flavorful. With a drizzle of olive oil and a touch of lemon, it’s a refreshing, healthy side dish that pairs well with any meal.

  • Total Cooking Time: 10 minutes
  • Prep Time: 10 minutes
  • Servings: 4

Ingredients

  1. 2 large tomatoes, chopped (or 1 cup cherry tomatoes, halved)
  2. 1 medium cucumber, sliced
  3. ½ red onion, thinly sliced
  4. 2 tbsp extra virgin olive oil
  5. 1 tbsp lemon juice or red wine vinegar
  6. ½ tsp sea salt
  7. ¼ tsp black pepper
  8. ½ tsp dried oregano or fresh basil, chopped
  9. 2 tbsp fresh parsley, chopped
  10. ¼ cup feta cheese (optional, for a Mediterranean twist)

Instructions

  1. Chop the vegetables: In a large bowl, combine the chopped tomatoes, sliced cucumber, and red onion.
  2. Make the dressing: In a small bowl, whisk together olive oil, lemon juice (or vinegar), salt, pepper, and oregano.
  3. Toss & serve: Pour the dressing over the salad and toss to coat. Sprinkle with fresh parsley and optional feta cheese. Serve immediately.

Nutritional Information (per serving)

  • Calories: 100
  • Protein: 2 g
  • Fats: 7 g
  • Carbohydrates: 8 g
  • Fiber: 2 g
  • Sugar: 4 g

Vitamins & Benefits

  • Tomatoes: Packed with lycopene and vitamin C, great for heart health.
  • Cucumbers: Hydrating and rich in antioxidants.
  • Olive Oil: Contains healthy fats that support brain and heart health.

This salad is a staple in Mediterranean cuisine and is known for its simplicity and fresh flavors. It’s often served alongside grilled meats or fish.

Storage Tips

  • Refrigerate: Best enjoyed fresh but can be stored in an airtight container for up to 1 day.
  • Make Ahead: If prepping ahead, store the dressing separately and toss just before serving.

FAQ

Can I add other vegetables?
Yes! Bell peppers, olives, or avocado make great additions.

Can I use balsamic vinegar instead of lemon juice?
Absolutely! It adds a slightly sweeter flavor.

What can I pair this salad with?
Grilled chicken, fish, or hummus with pita bread are excellent pairings.

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