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Tomato Cucumber Salad Mediterranean

Kathleen ron
This Tomato Cucumber Salad Mediterranean is a refreshing and healthy dish that embodies the essence of Mediterranean cuisine. Made with crisp cucumbers, juicy tomatoes, red onions, and fresh herbs, it's tossed in extra virgin olive oil and lemon juice for the perfect balance of flavor. Enjoy it as a side dish or a light meal!
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Ingredients
  

Fresh Vegetables

  • 2 cups ripe tomatoes Roma or cherry, diced
  • 1 large cucumber Persian or English, thinly sliced
  • ½ small red onion thinly sliced

Dressing & Seasoning

  • ¼ cup extra virgin olive oil
  • 1 tbsp red wine vinegar or fresh lemon juice
  • ½ tsp dried oregano
  • Salt & black pepper to taste

Optional Additions

  • ¼ cup crumbled feta cheese
  • ¼ cup Kalamata olives sliced
  • 1 tbsp fresh parsley or basil chopped

Instructions
 

Prepare the Vegetables

  • Wash and dice the tomatoes into bite-sized pieces. If using cherry tomatoes, cut them in half.
  • Slice the cucumber thinly (no need to peel if using Persian or English cucumbers).
  • Thinly slice the red onion for a mild, slightly sweet crunch.

Make the Dressing

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

Combine Ingredients

  • Place the chopped vegetables in a large salad bowl.
  • Drizzle the dressing over the salad and toss gently to combine.
  • If using, add feta cheese, olives, and fresh parsley or basil for extra flavor.

Serve & Enjoy

  • Serve immediately for the best texture and flavor.
  • Pair it with grilled salmon, chicken, pita bread, or hummus for a complete Mediterranean meal.

Tips for the Best Tomato Cucumber Salad

  • Use fresh, ripe tomatoes for the best flavor.
  • Soak cucumbers in salt water for 15 minutes to remove excess moisture and enhance crunch.
  • Adjust the dressing to your taste—add more lemon juice for extra tang or more olive oil for richness.

Storage Instructions

  • Store leftovers in an airtight container in the fridge for up to 24 hours.
  • Keep the dressing separate if preparing in advance to maintain freshness.
  • Do not freeze as fresh vegetables will lose their texture.

Nutrition Information (Per serving, without optional additions)

  • Calories: ~120 kcal
  • Protein: 2g
  • Carbs: 8g
  • Fats: 9g
  • Fiber: 2g

Frequently Asked Questions (FAQs)

  • ❓ Why soak cucumbers in salt water before making cucumber salad?
  • This removes excess water, making the cucumbers crunchier and preventing the salad from becoming soggy.
  • ❓ Is Tomato Cucumber Salad Mediterranean healthy?
  • Yes! It’s low in calories, high in hydration, and packed with vitamins, antioxidants, and healthy fats.
  • ❓ Can I add protein to this salad?
  • Absolutely! Chickpeas, grilled chicken, or feta cheese will make it more filling.
  • ❓ What are the best tomatoes for this recipe?
  • Roma, cherry, or grape tomatoes work best because they are firm and less watery.
  • ❓ Can I prepare this salad ahead of time?
  • Yes! Chop the veggies and prepare the dressing separately. Mix them just before serving for maximum freshness.

Final Thoughts

  • This Tomato Cucumber Salad Mediterranean is a must-try for anyone looking to enjoy a fresh, simple, and delicious dish. Whether served as a side salad, light lunch, or part of a Mediterranean feast, this salad is packed with flavor and nutrition.