TOMATO AND CUCUMBER SALAD WITH MINT

TOMATO AND CUCUMBER SALAD WITH MINT

Tomato and cucumber salad with mint is a crisp, cooling dish perfect for warm-weather meals, light lunches or as a refreshing side. This salad is made with simple, wholesome components like diced cucumber, juicy tomato, fresh mint, lemon juice and olive oil, bursting with hydrating ingredients and zesty flavours. Its simplicity is balanced by the bright aroma of mint and the tangy citrus dressing, making it a popular component in Middle Eastern and Mediterranean mezze spreads. It’s ideal for vegan, raw and gluten-free diets. It’s also low in calories and fibre, providing a light and nourishing meal. This single-serving portion is quick to prepare and versatile enough to pair with grilled proteins, pita or other salads. This dish delivers refreshment and flavour without effort and is ideal for everyday eating or elegant gatherings.

RECIPE CATEGORY

Side

SERVING SIZE

1

CUISINE

Middle Eastern

PREPARATION/TECHNIQUES

No-Cook, Prepared in Advance

OCCASION/HOLIDAY

Picnic, Summer, Casual Dinner, Ramadan, Family Reunion, Backyard BBQ, Spring, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Low Fat, Low Sodium, Quick & Easy, Wheat/Gluten-Free, Raw, Nut-Free

DISH TYPE

Salad

INGREDIENTS

Here is a list of ingredients for Tomato and Cucumber Salad with Mint:

• ¼ cup cucumber, diced

• ¼ cup tomato, diced

• ½ teaspoon lemon juice

• ½ teaspoon olive oil

• 1 teaspoon chopped mint

FULL NUTRITIONAL INFORMATION

• Calories: 31.9 kcal

• Fat: 2.4 g

• Saturated Fat: 0.3 g

• Sodium: 3 mg

• Carbohydrates: 2.7 g

• Fiber: 0.7  g

• Sugars: 1.5 g

• Protein: 0.6 g

• Calcium: 11.8 mg

• Iron: 0.4 mg

• Potassium: 137.8  mg

PREPARATION

• Prepare Vegetables: Dice the cucumber and tomato into small and even pieces for consistency.

• Mix in Bowl: Combine the diced cucumber and tomato in a mixing bowl.

• Add Dressing: Drizzle the lemon juice and olive oil over the vegetables.

• Add Mint: Sprinkle in the chopped fresh mint.

• Toss and Combine: Gently toss all ingredients together until evenly mixed.

• Chill and Serve: Let it rest for 5–10 minutes or refrigerate briefly before serving for enhanced flavour.

PREP TIME

5 minutes

COOKING TIME

0 minutes

TIPS

Here are some helpful tips for Tomato and Cucumber Salad with Mint:

• Use Fresh Mint: Fresh mint delivers the best aroma and taste, which avoids dried substitutes for this salad.

• Drain Excess Water: If tomatoes are extra juicy, drain slightly to avoid watery salad.

• Chill Before Serving: A short chill in the fridge improves texture and flavour.

• Season If Needed: Add a light pinch of salt or black pepper if desired.

• Serve Immediately: Best served fresh, as mint and tomato can wilt over time.

VARIATIONS

• Add Red Onion: Thinly sliced red onion adds a touch of sharpness and colour.

• Include Feta: Crumbled feta brings creaminess and saltiness (not vegan).

• Spice It Up: A dash of sumac or chilli flakes adds a tangy or spicy kick.

• Add Protein: Mix in chickpeas or quinoa for a more filling salad.

• Herb Swap: Use parsley or basil if mint isn’t available.

• Cucumber Choice: Persian or English cucumbers are ideal for thin skin and fewer seeds.

PREPPING AND STORAGE

• Refrigeration: Store in an airtight container in the fridge for up to 1 day. Best enjoyed fresh.

• Avoid Freezing: This salad doesn’t freeze well due to high water content.

• Make Ahead: Prep the veggies and dressing separately and combine before serving.

• Leftovers: Use leftovers in wraps or over greens as part of a larger salad bowl.

• Portable Tip: Ideal for picnics or lunches, pack in a sealed container and keep calm.