Mediterranean Tomato Cucumber Salad Recipe

As the new year begins, many people aim to make healthier food choices, and Mediterranean Tomato Cucumber Salad is a great dish to add to your collection. It’s light, fresh, and loaded with vegetables, making it a simple way to eat healthier without adding extra carbs or heavy ingredients.

This salad combines crisp cucumbers, juicy tomatoes, and fresh parsley, all dressed in a simple olive oil and lemon dressing that brings out the natural flavors of the vegetables. It’s great on its own or as a side dish and pairs well with many healthy, low-carb meals.

You can serve it alongside a baked chicken breast. Or add shrimp to the salad and make it a complete meal. The possibilities are endless with this easy to make dish.

Ingredients Overview – Mediterranean Tomato Cucumber Salad

Making Mediterranean Tomato Cucumber Salad doesn’t require a long list of ingredients or anything complicated. However, each component brings its own texture and flavor, adding up to a refreshing and satisfying dish.

Tomatoes

Roma tomatoes work best for this salad due to their meaty texture and lower water content, which helps keep the salad from getting too watery. Roma tomatoes also hold up well when diced, keeping their shape even after mixing with the dressing.

However, if Roma tomatoes aren’t available, cherry tomatoes or grape tomatoes can also work well. These smaller varieties are slightly sweeter and will add a pop of color to the salad.

Large heirloom tomatoes are another option, especially when they’re in season, but it is best to remove most of the liquid to prevent the salad from becoming too soggy.

Cucumbers

English or hot-house cucumbers are the ideal choice for this salad. These cucumbers are usually long, thin-skinned, and mostly seedless, which means you don’t have to peel or deseed them before adding them to the salad.

They also have a mild flavor that blends well with the other ingredients. Persian cucumbers are another good choice if you prefer a slightly smaller cucumber with a tender texture.

If using regular cucumbers, it is best to peel them and remove the seeds, as the skin and seeds can sometimes be bitter or tough.

Onion

Red onions are commonly used in Mediterranean-style salads for their mild, slightly sweet flavor and bright color. However, be sure to slice them thinly so they blend well into the salad without overpowering the other ingredients.

If red onions are too strong, soaking the slices briefly in cold water before adding them can mellow out the flavor. For those who prefer a milder taste, green onions or even shallots can work as an alternative.

Fresh Herbs

Parsley is the primary herb in this salad, adding a fresh, slightly peppery taste. Chopped parsley also brings a touch of green that balances the red and green colors from the tomatoes and cucumbers.

Flat-leaf parsley is the preferred variety here, as it has a stronger flavor than curly parsley. Fresh mint can also be added as an optional herb, providing an extra layer of freshness.

Simple Dressing For Mediterranean Tomato Cucumber Salad

The dressing for Mediterranean Tomato Cucumber Salad is simple and straightforward, not to mention, that you only need a few ingredients.

• Extra Virgin Olive Oil: This is the main base of the dressing, giving the salad a smooth finish. High-quality olive oil works best, as it adds a more distinct flavor.
• Lemon Juice and Zest: Freshly squeezed lemon juice gives the dressing a bright, tangy flavor that balances the richness of the olive oil. In addition, a little lemon zest amplifies the lemon flavor without adding more liquid, keeping the dressing light.
• Kosher Salt and Black Pepper: Seasoning is essential, as it brings out the flavors in each ingredient.

This dressing is easy to prepare. Simply whisk together the olive oil, lemon juice, and lemon zest until combined. This dressing is drizzled over the salad after it’s had a chance to sit, which helps the flavors meld together.

Possible Add-Ins for Variety

Mediterranean Tomato Cucumber Salad is versatile, and there are several ways to add variety depending on your preference or the season. Here are a few popular add-ins:

1. Feta Cheese: A small amount of crumbled feta cheese adds a tangy, creamy element that pairs well with the lemon and olive oil dressing. This is a common addition in Mediterranean salads, but it does add a few extra calories, so it’s best to add it sparingly if keeping the dish low-calorie is a priority.
2. Olives: Pitted and halved Kalamata or black olives add a briny flavor that compliments the other ingredients.
3. Bell Peppers: Diced red, yellow, or orange bell peppers add a bit of sweetness and crunch. These work well if you want a little more texture and color.
4. Chickpeas: For those looking to make the salad more filling, a small amount of chickpeas can be added. Chickpeas are full of protein and fiber, making the salad more satisfying as a light lunch. If using canned chickpeas, rinse them well to reduce any extra salt.

Serving Suggestions

Mediterranean Tomato Cucumber Salad is perfect as a side dish or a light starter to your meal. Here are some ways that you can serve it:

1. With Grilled Chicken or Fish: This salad pairs well with grilled chicken breast or fish, like salmon or cod. Plus, grilled lean protein makes it a healthy and low-carb meal option.
2. Alongside Stuffed Vegetables: Try serving this salad with stuffed bell peppers or zucchini. Stuffed vegetables are a great option for low-carb meals, especially when filled with lean ground turkey or a mix of vegetables.
3. As a Wrap Filling: Use the salad as a filling for lettuce wraps. Simply spoon the salad into large lettuce leaves, like romaine or butter lettuce, for a refreshing and carb-free snack or light meal.
4. With Cauliflower Rice: For a light Mediterranean-inspired bowl, pair the salad with cauliflower rice. Add some grilled chicken or chickpeas, and you’ve got a balanced, low-carb bowl that’s filling and flavorful.

Storing Leftovers

Mediterranean Tomato Cucumber Salad can be stored in the refrigerator in an airtight container for up to three days. The salad may release some liquid as it sits, so it’s best to drain off any excess liquid before serving leftovers.

Mediterranean Tomato Cucumber Salad Recipe

* Complete recipe instructions including specific measurements, cook temperatures and times are located in a printable recipe card at the bottom of this article. However, be sure to read the entire article for helpful tips and tricks when making this recipe.

INGREDIENTS

• 6 Roma tomatoes, diced (about 3 cups diced tomatoes)
• 1 large English or hot-house cucumber, diced
• 1/2 small red onion, thinly sliced
• 1/2 cup of chopped parsley
• Kosher salt, to taste
• 1/2 tsp black pepper
• 2 tbsp extra virgin olive oil
• 1 tsp finely diced lemon zest
• 2 tsp freshly squeezed lemon juice, plus more to taste

INSTRUCTIONS

 In a large mixing bowl add the tomatoes, cucumbers, red onion and parsley. Season with kosher salt and ground black pepper and then gently toss to coat. Let the mixture sit for 10 minutes.

In a small bowl whisk together the olive oil, lemon zest and lemon juice. Once the salad has been sitting for 10 minutes undisturbed drizzle the dressing over top and then gently toss to coat.

Taste and adjust the seasoning to your taste preference.

Store in a covered container in the refrigerator until ready to serve. The Mediterranean Tomato Cucumber Salad will stay good for up to 3 days.

For another healthy, low carb recipe make this Tuna Avocado Tomato Salad. Not only does it look impressive, it tastes absolutely delicious.

ENJOY!

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