Cucumber Tomato Salad

The beauty of this Cucumber Tomato Salad lies in its simplicity, crisp cucumbers, juicy tomatoes, and a light vinaigrette marry perfectly to create a refreshing and colorful side dish. It’s a celebration of fresh produce, perfect for sunny days and light meals.

Whether you’re planning a picnic, a barbecue, or just need something quick and wholesome, this salad is a foolproof option. The hint of red onion adds just enough bite, while the optional feta provides a creamy contrast. It’s healthy, gluten-free, and can be adapted for any diet.

Full Recipe:

Ingredients:

• 2 cups cherry tomatoes, halved

• 1 large cucumber, sliced thin

• 1/4 red onion, thinly sliced

• 2 tablespoons fresh parsley, chopped

• 1 tablespoon extra-virgin olive oil

• 1 tablespoon red wine vinegar

• 1 teaspoon dried oregano

• Salt and pepper to taste

• Optional: 1/4 cup crumbled feta cheese

Directions:

1. In a large mixing bowl, combine the cherry tomatoes, cucumber, and red onion.

2. In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.

3. Pour the dressing over the vegetables and toss gently to combine.

4. Add chopped parsley and, if using, crumbled feta cheese. Toss again.

5. Let sit for 10-15 minutes before serving to allow flavors to meld. Serve chilled or at room temperature.

Prep Time: 10 minutes | Cooking Time: 0 minutes | Total Time: 10 minutes
Kcal: 120 kcal | Servings: 4 servings

The Perfect Summer Salad: Cucumber Tomato Salad

When it comes to refreshing, vibrant, and easy-to-make dishes, few things can compare to the timeless charm of a Cucumber Tomato Salad. A staple in Mediterranean homes and summer barbecues alike, this salad is more than just a side dish, it’s a crisp, juicy celebration of everything fresh and wholesome. Packed with vitamins, loaded with texture, and dressed in a simple vinaigrette, it brings both nutrition and satisfaction to the table with very little effort.

Whether you’re preparing a quick lunch, planning a picnic, or looking for the ideal accompaniment to grilled meats, this salad will become a go-to favorite. It’s low in calories, naturally gluten-free, vegan-friendly (unless you add feta), and offers endless ways to personalize it with your favorite herbs, dressings, and veggies.

Let’s explore what makes this humble combination of cucumbers and tomatoes so special.

The Origins of Cucumber Tomato Salad

Though there isn’t a single origin point for this type of salad, it’s a dish that appears in many culinary cultures around the globe. From Greek horiatiki to Middle Eastern salads like Israeli salad or Shirazi salad from Iran, the idea of combining cucumbers and tomatoes with herbs and oil is universal. Why? Because it’s easy, economical, and delicious.

The base vegetables are accessible almost anywhere in the world, especially during summer when tomatoes and cucumbers are in peak season. This dish is a celebration of garden abundance and can be made with just a handful of pantry staples.

Health Benefits

The Cucumber Tomato Salad isn’t just tasty, it’s incredibly good for you. Here’s a breakdown of some of the core health benefits of the main ingredients:

Cucumbers

• Hydration: Made up of about 95% water, cucumbers help keep you hydrated, especially during hot days.

• Low-calorie: They’re low in calories and high in fiber, making them a smart choice for weight management.

• Antioxidants: Cucumbers contain antioxidants like beta carotene and flavonoids that fight inflammation and oxidative stress.

Tomatoes

• Lycopene-rich: Tomatoes are packed with lycopene; a powerful antioxidant linked to heart health and cancer prevention.

• Vitamin C: Great for immune health, tomatoes also supply vitamin C and potassium.

• Heart Health: The combination of antioxidants, fiber, and potassium contributes to maintaining healthy blood pressure and cholesterol levels.

Red Onion

• Digestive Support: Onions are prebiotic and support gut health.

• Flavonoids: Especially quercetin, a compound that has anti-inflammatory properties.

Olive Oil

• Heart Healthy Fats: Rich in monounsaturated fats and polyphenols, olive oil supports cardiovascular health and reduces inflammation.

• Nutrient Absorption: It also aids in the absorption of fat-soluble vitamins from the vegetables.

Combined, these ingredients deliver a powerful punch of nutrients while remaining light and digestible.

Ingredient Spotlights and Variations

One of the best parts of this salad is its adaptability. Below are some tips and optional ingredients to switch things up depending on what you have on hand or your flavor preferences.

Feta Cheese (Optional)

Crumbled feta adds a creamy, salty contrast to the juicy vegetables. This addition turns the salad into a more Mediterranean-inspired dish.

Alternatives: Goat cheese, fresh mozzarella, or vegan feta for dairy-free diets.

Fresh Herbs

Parsley is the classic choice, but don’t stop there. Try basil for a sweet, aromatic twist, dill for a grassy note, or mint for a surprising refresh.

Vinegar and Acids

Red wine vinegar is a classic, but lemon juice, balsamic vinegar, or apple cider vinegar each bring a unique flavor dimension.

Add-ins

• Avocado: Creamy and nutrient-rich

• Bell Peppers: Add crunch and color

• Chickpeas: For extra protein and fiber

• Olives: A briny, salty addition

• Radishes: Sharp and peppery

• Quinoa: Turns the salad into a full meal

The beauty lies in experimentation. Use what’s in season, or what’s in your fridge.

Best Ways to Serve Cucumber Tomato Salad

This salad is more versatile than it appears. Here are several serving ideas to inspire your next meal:

1. As a Side Dish

Serve it alongside grilled meats, fish, or vegetarian mains. It balances heavier dishes with its light, bright flavor.

2. In a Pita or Wrap

Stuff into pita bread with hummus or falafel for a quick and refreshing sandwich-style meal.

3. As a Topping

Use as a topping for toast, bruschetta, or grain bowls to add freshness and crunch.

4. In a Mezze Platter

Combine with hummus, baba ganoush, olives, and warm pita for a delightful appetizer spread.

5. With Grains

Serve over a bed of couscous, bulgur, or quinoa for a hearty lunch or dinner.

Make-Ahead and Storage Tips

This salad is best enjoyed fresh, but you can prepare some elements ahead of time:

• Make-Ahead: Chop the vegetables (except tomatoes) and store separately. Add the dressing and tomatoes 15 minutes before serving.

• Storage: Store leftovers in an airtight container for up to 2 days. Keep in mind the tomatoes may release liquid, making it slightly watery. A quick stir and fresh herbs will revive it.

Avoid freezing the salad, it’s best eaten raw and crisp.

Flavor Tips for the Best Results

• Salt strategically: Salt the cucumbers first and let them sit for 10 minutes before assembling to draw out extra water. This keeps the salad crisp.

• Balance the acidity: If the vinegar feels too sharp, add a pinch of sugar or a drizzle of honey to mellow it out.

• Use ripe tomatoes: Cherry tomatoes or heirloom varieties give you sweetness and depth.

• Don’t overdo the dressing: The goal is to lightly coat the vegetables, not drown them. Start with a little and add more as needed.

Cultural and Seasonal Relevance

This salad embodies the Mediterranean diet principles, fresh vegetables, healthy fats, and simplicity. It’s also reflective of a global shift toward more plant-forward eating. In the summer, when gardens overflow with ripe produce, it’s the perfect zero-waste recipe.

You’ll often find similar variations at farmers’ markets, summer cookouts, or on the table in homes where seasonal eating is a tradition. Its universal appeal makes it suitable for all types of eaters, from kids to seniors, from vegans to meat lovers.

Conclusion

Cucumber Tomato Salad may appear simple, but it’s proof that you don’t need a long ingredient list or complicated steps to create a delicious and healthy dish. With every bite, you get crunch, juiciness, and the zing of fresh herbs, all wrapped in a tangy olive oil dressing.

It’s the perfect representation of what a good salad should be: fresh, flavorful, and flexible. Whether you’re meal prepping, entertaining, or just looking to eat cleaner, this salad belongs in your regular rotation.

Try it once, and you’ll find yourself coming back to it again and again, not just because it’s easy, but because it’s that good.