Cucumber and Tomato Salad
Fresh and vibrant, this Cucumber and Tomato salad combines seasonal summer produce for the ultimate side dish! Quick and easy to prepare, this Greek-inspired salad offers numerous vitamins, minerals, and antioxidants. With crisp cucumbers, sweet tomatoes, and fresh herbs, it’s the perfect addition to your summer table.
Are you searching for a light summer side dish that’s not only refreshing and delicious but also healthful and bursting with Mediterranean flavors? Inspired by Mediterranean and Greek cuisine alike, this vibrant yet simple salad combines crisp cucumbers, juicy cherubs, red onion, and lots of herbs, making it a must-have for any meal.
Why Make this Cucumber and Tomato Salad?
Whether you’re hosting a backyard barbecue, enjoying a picnic, or craving a light and nutritious side dish during the week, this salad is a great option to keep you cool and satisfied. This cucumber and tomato salad combines the freshest seasonal produce summer has to offer. The combination of sweet tomatoes and crisp cucumbers with fragrant herbs is full of flavor and is a fantastic way to incorporate vegetables into your diet.
With only a handful of ingredients and minimal prep time, you can toss this salad together in minutes, making it perfect for busy weekdays or last-minute summer gatherings. The simplicity serves as a healthy and refreshing side dish packed with vitamins, minerals, and antioxidants. This salad’s versatility seamlessly pairs with grilled meats and seafood, burgers, or your favorite Mediterranean (or other cuisine) dishes.
Let’s Talk Nutrition!
The addition of this cucumber and tomato salad into your diet is a great way to nourish your body and reap the benefits of what the Mediterranean diet has to offer.
Cucumbers: Composed primarily of water, cucumbers help keep the body hydrated including skin health. They are also a source of nutrients including vitamins K and C, potassium, and antioxidants aiding in gut health and inflammation.
Tomatoes: Rich in vitamins A, C, and K, potassium, and the antioxidant Lycopene. Tomatoes are known to have anti-inflammatory properties and support heart health by assisting in cholesterol and blood pressure management.
Red Onion: Another source of vitamins and minerals, red onion provides a bold bite of flavor. Red onions are a good source of vitamins C and B6, folate, and antioxidants.
Fresh Herbs: This recipe uses parsley and oregano providing a fresh and vibrant flavor profile. Parsley offers vitamins A, C, and K, folate, and iron and contains flavonoids to protect cells from damage and neutralize free radicals. Oregano has anti-inflammatory properties and contains the antioxidants carvacrol and thymol which can help reduce the risk of some cancer types.
As always, everything in balance. I am not a nutritionist nor a registered dietitian this is simply a brief overview and not an exhaustive source. Please seek a registered practitioner for more information.
How to Make: Ingredients and Steps
Ingredients -
Cucumber: Fresh, crisp cucumbers are light and refreshing.
Cherub Tomatoes: Roma tomatoes can be used as a substitute. Regular tomatoes can be used as well but tend to not be as firm.
Red Onion: Bold and slightly peppery bite that contrasts the sweetness of the tomatoes.
Fresh Parsley: Bright yet subtle bitterness. Dill can be used as a substitute.
Fresh Oregano: Bold, sweet, and subtly spicy flavor.
Extra Virgin Olive Oil (optional): To drizzle on top.
Steps -
1. Prep the vegetables. Slice the cherub tomatoes in half, lengthwise. Slice the cucumber in half and then half again to create quarters. Cut red onion in half and slice thinly, and finely chop parsley and oregano.
2. Combine all ingredients into a medium-sized serving dish. Gently toss to combine.
3. Drizzle with extra virgin olive oil, serve, and enjoy!
Cucumber and Tomato Salad
Ingredients
- 1 medium-sized (~250g) Cucumber, Quartered
- 1 cup (145g) Cherub Tomatoes, Sliced in half
- 1/4 (~30g) of Red Onion, Thinly sliced
- 2 Tbsp Fresh Parsley, Finely chopped
- 1 tsp Fresh Oregano, Finely chopped
- Extra Virgin Olive Oil, To drizzle
Instructions
- Prep the vegetables. Slice the cherub tomatoes in half, lengthwise. Slice the cucumber in half and then half again to create quarters. Cut red onion in half and slice thinly, and finely chop parsley and oregano.
- Combine all ingredients into a medium-sized serving dish. Gently toss to combine.
- Drizzle with extra virgin olive oil, serve, and enjoy!
The nutritional content provided is just an estimate. Nutritional content may vary based on substitutions and additions you may have made or by brand.
