MEDITERRANEAN TOMATO & CUCUMBER SALAD
This Mediterranean-inspired tomato and cucumber salad is a simple yet vibrant dish bursting with fresh flavours. The juicy tomatoes, crisp cucumbers and sharp red onion create a refreshing combination, complemented by a light dressing of olive oil and red wine vinegar. Perfect as a side dish, light meal or a refreshing accompaniment to grilled meats, this salad is both healthy and easy to prepare. Whether enjoyed on a hot summer day or as a quick weekday meal, this classic salad is a go-to for those who love fresh, simple and nutritious food.
RECIPE CATEGORY
Salad, Side, Light Meal
SERVING SIZE
1
CUISINE
Mediterranean, Greek, Middle Eastern
PREPARATION/TECHNIQUES
No-Cook, Quick & Easy, One-Bowl
OCCASION/HOLIDAY
Summer, BBQ, Family Dinner, Picnic, Light Lunch
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Gluten-Free, Low Fat, Low Cholesterol
DISH TYPE
Salad, Appetiser, Side Dish
INGREDIENTS
The following are the ingredients we need to prepare this Mediterranean tomato & cucumber salad.
- 1 small tomato, chopped
- 1/4 cucumber, chopped
- 1 tbsp red onion, finely chopped
- 1 tsp olive oil
- 1 tsp red wine vinegar
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 80 kcal
- Protein: 5g
- Carbohydrates: 6g
- Fats: 5g
- Fibre: 2g
- Sodium: 150mg
PREPARATION
- Prepare The Vegetables: Chop the tomato and cucumber into bite-sized pieces. Finely dice the red onion for a sharp flavour.
- Drain Excess Liquid: If using very juicy tomatoes, lightly drain excess liquid to prevent the salad from becoming watery.
- Mix The Dressing: In a small bowl, whisk together olive oil, red wine vinegar, salt and pepper.
- Toss The Salad: In a serving bowl, add the chopped vegetables and drizzle with the dressing.
- Mix And Serve: Gently toss everything together to combine. Let sit for 5 minutes to allow the flavours to meld.
- Garnish (Optional): Sprinkle with fresh herbs like basil or parsley for extra freshness before serving.
PREP TIME
5 minutes
COOKING TIME
None
TIPS
Here are some tips to help you prepare this Mediterranean tomato & cucumber salad.
- Use Ripe Tomatoes: Opt for vine-ripened or cherry tomatoes for the best flavour.
- Adjust The Acidity: If you prefer a milder taste, reduce the red wine vinegar slightly.
- Chill Before Serving: Refrigerate for 10 minutes to enhance the freshness.
- Add Crunch: Sprinkle toasted almonds, sunflower seeds or croutons for extra texture.
- Enhance The Flavour: A pinch of dried oregano, za’atar or sumac can add an earthy touch.
- Serve Creatively: Use as a topping for grilled fish, inside a pita wrap or alongside hummus for a complete meal.
VARIATIONS
- Add Herbs: Toss in chopped fresh basil, parsley or dill for extra flavour.
- Boost The Protein: Add crumbled feta cheese, chickpeas or grilled chicken for a more filling salad.
- Make It Spicy: Add a pinch of red pepper flakes or finely diced jalapeño for a kick.
- Include Olives: Sliced black or green olives add a briny depth of flavour.
- Incorporate Grains: Add quinoa, bulgur or couscous to turn this into a heartier dish.
PREPPING AND STORAGE
- Fridge Storage: Store in an airtight container for up to 2 days.
- Keep Ingredients Separate: If making in advance, store dressing separately and mix before serving.
- Serving Tip: It is best enjoyed fresh but can be refrigerated for enhanced flavours.
- Meal Prep Option: Make a larger batch and portion it for quick sides throughout the week.
- Avoid Sogginess: To maintain crispness, add salt just before serving rather than in advance.