Cucumber Tomato Salad Recipe | Easy Healthy Summer Salad

Cucumber tomato salad is one of those dishes that feels like sunshine on a plate. The freshness of crisp cucumbers and the juicy burst of ripe tomatoes create a simple yet vibrant combination that awakens the senses.

Perfect for hot summer afternoons or as a refreshing side to any meal, this salad is celebrated for its ease, versatility, and nutritional value. A well-made cucumber tomato salad balances texture and flavor effortlessly. Crunchy vegetables meet a tangy dressing, making every bite delightful. It is a staple in Mediterranean cuisine, often paired with olive oil, fresh herbs, and a splash of vinegar or lemon juice.

Ingredients Needed

The ingredients for cucumber tomato salad are simple and easy to source from any local market. Each component contributes to the freshness, taste, and health benefits of the dish. Below is a table that lists the key ingredients along with their approximate calorie content per serving.

Ingredient	Quantity	Calories per Serving
Cucumbers	2 medium	30
Tomatoes	3 large	60
Red onion	1 small	40
Olive oil	2 tablespoons	240
Lemon juice	2 tablespoons	8
Fresh parsley	2 tablespoons	2
Salt	To taste	0
Black pepper	To taste	0
Feta cheese	50 grams	130
Kalamata olives	10 olives	50

The combination of cucumbers and tomatoes provides hydration and essential vitamins. Olive oil adds healthy fats while lemon juice or vinegar contributes tanginess that elevates the flavor. Optional ingredients like feta cheese or olives enhance texture and richness, allowing the salad to become more filling without losing its freshness.

Step by Step Cooking Instructions

Creating a cucumber tomato salad is effortless, but paying attention to each step ensures maximum flavor.

1. Prepare the vegetables: Wash cucumbers and tomatoes thoroughly. Slice cucumbers into thin rounds or half moons depending on preference. Cut tomatoes into wedges or bite sized pieces for even distribution. Peel and finely slice the red onion to avoid overpowering the salad.
2. Combine the ingredients: Place cucumbers, tomatoes, and onions into a large mixing bowl. Ensure the pieces are uniform to allow each bite to include every flavor.If you want more information, you can also check out our article on Dairy Free Cucumber Salad
3. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper. Adjust seasoning gradually to suit taste. Adding a pinch of sugar can balance acidity if desired.
4. Mix the salad: Pour the dressing over the vegetables and gently toss until everything is evenly coated. Avoid over mixing to preserve the integrity of the tomatoes.
5. Add finishing touches: Sprinkle chopped parsley for freshness. If using, crumble feta cheese and scatter olives on top. These add depth and create a visually appealing presentation.
6. Chill before serving: Let the salad rest in the refrigerator for 10 to 15 minutes. This allows flavors to meld and enhances the overall taste experience.

Following these steps ensures that every ingredient retains its texture while combining harmoniously. The salad can be enjoyed immediately, but chilling it slightly intensifies the flavors and provides a refreshing finish.

Tips for Customizing the Recipe

Cucumber tomato salad is highly versatile. Experimenting with ingredients and seasonings allows it to adapt to personal taste or seasonal availability.

• Herb variations: Swap parsley for basil, cilantro, or dill. Each herb brings a unique aroma and flavor profile.
• Cheese options: Instead of feta, try mozzarella pearls or goat cheese for a creamier texture.
• Acidity adjustments: Lemon juice can be replaced with apple cider vinegar or balsamic vinegar for subtle flavor changes.
• Add crunch: Toasted nuts like pine nuts or almonds add an extra layer of texture.
• Spicy kick: Incorporate finely chopped chili or red pepper flakes for a mild heat that balances the freshness.
• Seasonal vegetables: Add bell peppers, radishes, or cucamelons to diversify flavors and colors.

Customizing the salad ensures it never feels repetitive and can complement a wide range of meals. Seasonal variations not only enhance taste but also boost nutritional benefits, making it a dynamic addition to any diet.

Nutritional Information

Cucumber tomato salad is naturally low in calories, high in hydration, and rich in essential nutrients. Here is a breakdown of approximate nutritional content per serving (without optional ingredients like cheese or olives):

Adding feta or olives increases calories and fat content slightly but adds protein and healthy monounsaturated fats. Cucumbers contribute hydration and support digestion, while tomatoes provide antioxidants like lycopene that promote heart health and reduce inflammation. The salad is naturally gluten free, dairy free if cheese is excluded, and suitable for most dietary lifestyles.

Serving Suggestions

Cucumber tomato salad pairs beautifully with numerous dishes, offering a refreshing contrast to warm or hearty foods.

• Serve alongside grilled chicken, fish, or lamb for a Mediterranean style meal.
• Toss with cooked quinoa or couscous to create a light yet filling vegetarian bowl.
• Use as a topping for sandwiches or wraps to add crunch and flavor.
• Pair with avocado and chickpeas for a nutrient dense, vegan-friendly option.
• Incorporate into picnics and barbecues to provide a crisp, cooling element amidst heavier foods.

Its vibrant colors make it visually appealing for festive occasions, while its simplicity allows it to shine during everyday meals. Serving chilled enhances flavor and keeps vegetables crisp, ensuring each bite remains satisfying.

Frequently Asked Questions

Can cucumber tomato salad be stored for later?
Yes, store it in an airtight container in the refrigerator for up to two days. Avoid adding cheese until ready to serve to maintain freshness.

Is it possible to make this salad vegan?
Absolutely. Simply omit feta cheese or replace it with vegan cheese alternatives.

Can I use different types of tomatoes?
Yes, cherry tomatoes, heirloom tomatoes, or grape tomatoes all work well. Mixing varieties adds color and flavor complexity.

Should cucumbers be peeled?
Peeling is optional. Keep the skin for added fiber and nutrients. Choose firm cucumbers for the best texture.

Can I make the salad spicy?
Yes, finely chopped chili peppers or red pepper flakes can be added. Start with a small amount to avoid overwhelming the delicate flavors.

Conclusion

Cucumber tomato salad exemplifies simplicity and elegance in a single dish. Its fresh ingredients, vibrant colors, and balanced flavors make it a favorite for many households.