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Cucumber Tomato Mediterranean Salad

Kathleen ron
A refreshing and vibrant Mediterranean salad made with crisp cucumbers, juicy tomatoes, fresh herbs, and a light olive oil dressing. Perfect as a side dish or a light meal, this salad is packed with flavor, nutrients, and the essence of Mediterranean cuisine.
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Ingredients
  

For the Salad:

  • 2 cups cherry tomatoes halved (or Roma tomatoes, diced)
  • 1 large cucumber sliced (preferably Persian or English cucumber)
  • ½ red onion thinly sliced
  • ¼ cup Kalamata olives pitted and sliced (optional)
  • ¼ cup crumbled feta cheese optional
  • ¼ cup fresh parsley chopped
  • 1 tbsp fresh mint chopped (optional)

For the Dressing:

  • 3 tbsp extra virgin olive oil
  • 1 tbsp fresh lemon juice or red wine vinegar
  • ½ tsp dried oregano or sumac for a Middle Eastern twist
  • ½ tsp sea salt or to taste
  • ¼ tsp black pepper or to taste

Instructions
 

Prepare the Vegetables:

  • Wash all vegetables thoroughly and pat them dry.
  • Slice the cucumber into thin rounds or half-moons.
  • Halve the cherry tomatoes (or dice Roma tomatoes).
  • Thinly slice the red onion.

Mix the Dressing:

  • In a small bowl, whisk together olive oil, lemon juice (or red wine vinegar), oregano, salt, and black pepper until well combined.

Assemble the Salad:

  • In a large mixing bowl, combine cucumbers, tomatoes, red onions, olives (if using), and fresh herbs.
  • Drizzle the dressing over the salad and toss gently to coat.
  • Sprinkle feta cheese on top if using.

Serve and Enjoy:

  • Serve immediately for the freshest flavor, or let it sit for 10-15 minutes to allow the flavors to meld.
  • Pair with grilled chicken, salmon, or pita bread for a complete Mediterranean meal.

Nutritional Information (Per Serving, Approx.)

  • Calories: 120
  • Protein: 3g
  • Carbohydrates: 10g
  • Fats: 8g
  • Fiber: 2g
  • Vitamin C: 15% DV
  • Vitamin K: 30% DV

Tips & Variations:

  • ✅ Add Protein: Toss in chickpeas, grilled chicken, or shrimp for a heartier meal.
  • ✅ Make It Vegan: Skip the feta cheese or replace it with a dairy-free alternative.
  • ✅ Spice It Up: Add a pinch of sumac or chili flakes for an extra kick.
  • ✅ Storage: Store leftovers in an airtight container in the fridge for up to 2 days (best when fresh).

Frequently Asked Questions

  • Can I make this salad ahead of time?
  • Yes! However, for the freshest taste, keep the dressing separate and add it just before serving.
  • What type of cucumbers work best?
  • Persian or English cucumbers are ideal because they have fewer seeds and a crisp texture.
  • Can I use a different dressing?
  • Absolutely! Try balsamic vinaigrette or a tahini-lemon dressing for a unique twist.