Fresh & Healthy Tomato and Cucumber Salad Recipe – Easy

Tomato and cucumber salad is a simple yet incredibly refreshing dish that’s perfect for any occasion. Whether you’re looking for a light summer meal, a healthy side dish, or something to complement your grilled entrees, this salad is a fantastic choice. It’s packed with fresh flavors, vibrant colors, and essential nutrients. Best of all, it takes just minutes to prepare!

This classic Mediterranean-style salad highlights the natural sweetness of tomatoes and the crisp texture of cucumbers, enhanced with a tangy dressing. With its balance of acidity and freshness, it pairs well with a variety of dishes, from grilled meats to hearty pasta dishes.

This Tomato and Cucumber Salad Recipe is not just easy to make but also highly nutritious, making it a go-to option for those seeking a healthy and delicious meal.

Nutrition Information (Per Serving)

• Calories: 120 kcal
• Protein: 2g
• Carbohydrates: 10g
• Fat: 8g
• Fiber: 3g
• Sugar: 4g
• Vitamin C: 30% of Daily Value
• Vitamin A: 25% of Daily Value
• Calcium: 4% of Daily Value
• Iron: 6% of Daily Value

Recipe Details

• Prep Time: 10 minutes
• Active Time: 5 minutes
• Resting Time: 10 minutes (optional, for flavors to meld)
• Total Time: 15-20 minutes
• Cuisine: Mediterranean, Middle Eastern, American
• Course: Salad, Side Dish
• Servings: 4

Equipment Needed

• Cutting board
• Sharp knife
• Large mixing bowl
• Small whisk or fork (for dressing)
• Measuring spoons

Ingredients

For the Salad:

• 2 cups cherry tomatoes (halved) or 2 large tomatoes (diced)
• 1 large cucumber (sliced or diced)
• 1/2 small red onion (thinly sliced)
• 1/4 cup fresh parsley (chopped)
• 1/4 cup fresh basil (optional, chopped)
• 1/4 cup feta cheese (optional, crumbled)

For the Dressing:

• 3 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice (or red wine vinegar)
• 1 teaspoon honey (or maple syrup for a vegan option)
• 1 teaspoon Dijon mustard
• 1 garlic clove (minced)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon dried oregano or Italian seasoning

Instructions

Step 1: Prepare the Vegetables

1. Wash and dry all vegetables thoroughly.
2. Slice the cucumbers into thin rounds or dice them into bite-sized pieces.
3. Halve the cherry tomatoes or dice larger tomatoes.
4. Thinly slice the red onion.
5. Chop the fresh parsley and basil (if using).
6. If using feta cheese, crumble it into small pieces.

Step 2: Make the Dressing

1. In a small bowl, whisk together olive oil, lemon juice (or vinegar), honey, Dijon mustard, minced garlic, salt, black pepper, and oregano.
2. Taste and adjust seasoning if needed.

Step 3: Assemble the Salad

1. In a large mixing bowl, combine the chopped cucumbers, tomatoes, and red onions.
2. Pour the dressing over the vegetables and toss gently to coat.
3. Add chopped parsley, basil, and feta cheese (if using).
4. Toss again lightly to distribute the flavors evenly.

Step 4: Let the Flavors Meld (Optional)

• For the best flavor, let the salad sit for about 10 minutes before serving. This allows the dressing to soak into the vegetables and enhance the taste.

Step 5: Serve & Enjoy!

• Serve immediately as a refreshing side dish or light meal.
• Pair it with grilled chicken, fish, or a Mediterranean platter for a wholesome meal.

Tips & Variations

• Vegan Option: Skip the feta cheese or use a dairy-free alternative.
• Add Protein: Add chickpeas, grilled chicken, or shrimp to make it a more filling meal.
• Make It Spicy: Add a pinch of red pepper flakes or finely chopped jalapeños.
• Extra Crunch: Toss in some toasted pine nuts or almonds for added texture.
• Storage Tip: Store leftovers in an airtight container in the refrigerator for up to 2 days.

Conclusion

This Tomato and Cucumber Salad Recipe is a simple yet flavorful dish that suits any meal plan. It’s refreshing, healthy, and incredibly easy to make in just minutes. Whether you’re looking for a quick side dish, a light lunch, or a nutritious meal addition, this salad is a perfect choice. Try it today and enjoy the vibrant taste of fresh ingredients!