Name: Mediterranean tomato and cucumber salad
Prep time: 10 min
Total time: 10 min
Ingredients: 1 large seedless cucumber (chopped); 400 g cherry tomatoes (halved); 0.5 medium red onion (sliced); 0.5 cup olives; 0.5 cup feta cheese (crumbled); 0.5 cup parsley (chopped); 0.5 medium lemon (juiced); 3 tablespoon extra virgin olive oil; 0.5 teaspoon dried oregano; 1 teaspoon sea salt; 0.5 teaspoon crossly ground black pepper

Introduction to Mediterranean Tomato and Cucumber Salad

Are you a busy young professional looking for a refreshing meal that doesn’t take up your precious time? Look no further than the Mediterranean tomato and cucumber salad! With its vibrant colors, wholesome ingredients, and zesty flavor, this salad is perfect for a quick lunch or dinner.

This recipe requires only 10 minutes of prep time, making it an ideal choice for anyone juggling tight schedules. The combination of crunchy cucumbers and juicy cherry tomatoes offers a satisfying crunch that is complemented beautifully by creamy feta cheese and briny olives. Trust me, your taste buds will thank you!

Besides being incredibly tasty, this salad is also brimming with nutrients. Did you know that tomatoes are rich in antioxidants and vitamins? Pairing them with cucumbers, which are hydrating and low in calories, makes for a guilt-free dish that will keep you energized throughout your busy day. You can even bring leftovers to work for a satisfying meal on the go, ensuring you stay nourished without resorting to unhealthy takeout options.

So why not make this Mediterranean tomato and cucumber salad your go-to recipe? Not only will you enjoy the delicious flavors, but you’ll also impress your friends with your culinary skills!

Ingredients for Mediterranean Tomato and Cucumber Salad

Making a Mediterranean tomato and cucumber salad is all about simplicity and fresh flavors. Here’s a breakdown of what you’ll need to whip up this delightful dish, perfect for any occasion.

Fresh Vegetables

1 large seedless cucumber, chopped into bite-sized pieces for that satisfying crunch.
400 g (2 cups) cherry tomatoes, halved to release their juicy sweetness.
½ red onion, thinly sliced for a touch of sharpness.
½ cup olives, preferably Kalamata or green, to add a briny depth.
½ cup feta cheese, crumbled for that creamy and salty goodness.
½ cup parsley, chopped for a burst of freshness.

Zesty Dressing

½ lemon, juiced to brighten up the flavors.
3 tablespoons extra virgin olive oil for richness.
½ teaspoon dried oregano to evoke Mediterranean aromas.
1 teaspoon sea salt to enhance the flavors.
½ teaspoon coarsely ground black pepper for a hint of spice.

Feel free to tweak this recipe with your favorite seasonal veggies or add proteins like grilled chicken or chickpeas for a heartier salad. For more Mediterranean-inspired dishes, check out Mediterranean Living for great ideas! Happy cooking!

Preparing Mediterranean Tomato and Cucumber Salad

Making a delicious Mediterranean tomato and cucumber salad is not just about throwing together a few ingredients. It's a joyful process that brings together fresh flavors and vibrant colors, creating a dish that's perfect for any occasion. Let's walk through the steps together!

Make the Dressing

The magic of this salad truly begins with the dressing. It’s incredibly easy to whip up and significantly elevates the dish. In a small bowl, combine:

The juice of ½ lemon
3 tablespoons extra virgin olive oil
½ teaspoon dried oregano
1 teaspoon sea salt
½ teaspoon coarsely ground black pepper

Whisk these ingredients together until they form a cohesive blend. The zest of the lemon and the richness of the olive oil create a balanced and refreshing dressing that complements the vegetables perfectly. If you're curious about the health benefits of olive oil, this article from Healthline does a great job explaining it!

Combine the Vegetables

Now that you have the dressing ready, it’s time to work with the vegetables—the real stars of your Mediterranean tomato and cucumber salad! In a large salad bowl, add:

1 large seedless cucumber, chopped
400 g (or 2 cups) cherry tomatoes, halved
½ red onion, thinly sliced
½ cup olives (Kalamata or green, depending on your preference)
½ cup feta cheese, crumbled
½ cup parsley, chopped

Toss these ingredients together gently, allowing their flavors to mingle. The crispness of the cucumber and the sweetness of the cherry tomatoes create a delightful contrast, while the olives and feta add a savory dimension. Did you know that adding olive products like olives and olive oil can enhance the flavor of tomatoes significantly? A tip from the experts at The Mediterranean Diet Foundation highlights how these components are rich in antioxidants and heart-healthy fats.

Mix and Serve

Once your veggies are mixed, it's time to bring it all together! Pour your dressing over the top and gently fold everything until well-coated. Be careful not to crush the delicate feta cheese—that creamy texture is meant to remain intact!

To finish, sprinkle the remaining feta on top for an extra touch that makes the salad visually appealing. There’s something about that sprinkle of feta—it invites people to dig in! Serve your Mediterranean tomato and cucumber salad immediately for the freshest taste.

Feel free to enjoy this salad as a side dish for grilled chicken or as a light meal on its own. The flavors get even better after a few hours in the fridge, so don’t hesitate to make it ahead of time for your next gathering! Happy cooking!

Variations on Mediterranean Tomato and Cucumber Salad

Substitute Ingredients for Custom Flavors

One of the best parts about making a Mediterranean tomato and cucumber salad is how adaptable it is! Want to switch things up? Try fresh basil instead of parsley for an aromatic twist, or swap out cherry tomatoes for heirloom varieties for a splash of color. You can also add ingredients like bell peppers or radishes for extra crunch and flavor. Looking for a garnish? A sprinkle of za’atar or some diced avocados can elevate your salad game.

For more inspiration, check out this article on seasonal ingredients.

Add Protein for a Heartier Meal

To transform this Mediterranean tomato and cucumber salad into a complete meal, consider adding some protein. Grilled chicken, marinated tofu, or roasted chickpeas can turn your salad into a filling dish. If you're craving something with a bit of flavor, try incorporating turkey bacon or chicken ham. These options not only enhance the taste but also provide an extra boost of nutrients. Pair your salad with whole-grain pita or a side of quinoa for a balanced, hearty meal!

Cooking Tips and Notes for Mediterranean Tomato and Cucumber Salad

Selecting Fresh Vegetables

For a vibrant and fresh Mediterranean tomato and cucumber salad, always opt for ripe cherry tomatoes and crisp, firm cucumbers. Look for tomatoes that feel heavy for their size and cucumbers with a glossy skin—these are indicators of quality. If you can, buy seasonal vegetables from local farmers' markets to enhance flavor and support local agriculture.

Storing Leftovers

If you happen to have leftovers, simply store your Mediterranean tomato and cucumber salad in an airtight container in the refrigerator. To maintain the texture, try to keep the dressing separate until you’re ready to enjoy it again. Properly stored, it will stay fresh for up to two days, making it a perfect meal prep option. Don’t forget you can add a splash of lemon juice to revive its flavors before serving!

For more tips on selecting fresh produce, check out this informative guide by the USDA.

Serving Suggestions for Mediterranean Tomato and Cucumber Salad

Pairing with Grains or Proteins

This Mediterranean tomato and cucumber salad shines when paired with grains or proteins. Consider serving it alongside grilled chicken or shrimp for a filling meal. Alternatively, toss in some quinoa or bulgur to transform it into a satisfying grain bowl. A sprinkle of toasted nuts adds a delightful crunch, enhancing both flavor and nutrition.

Creative Ways to Serve

Elevate your dining experience by presenting your salad in unique ways. Serve it in hollowed-out bell peppers or cucumber cups for a fun appetizer. You might also consider layering it within a wrap with turkey bacon or chicken ham for a fresh lunch option. If you're entertaining, individual portion jars make for an attractive and practical serving idea!

For more delicious Mediterranean recipes or tips on local ingredient sourcing, check out The Mediterranean Dish, a treasure trove of culinary inspiration!

Time Breakdown for Mediterranean Tomato and Cucumber Salad

Preparation Time

Get your game face on for 10 minutes of prep! This Mediterranean tomato and cucumber salad comes together in a flash, making it a fantastic choice for those busy weeknights or last-minute gatherings.

Total Time

In just 10 minutes, you can have this vibrant dish ready to impress your friends and family. How amazing is that? Not only will you save time, but you’ll also serve up a healthy and delicious meal bursting with flavor. Perfect for warm summer days or a nutritious side to any meal!

For more quick salad ideas, don't hesitate to check out EatingWell for additional recipes and tips. Who knew healthy could taste this good?

Remember, this dish is the epitome of freshness, utilizing seasonal ingredients that keep everything crispy and delightful. Plus, it’s super versatile—feel free to include your favorite Mediterranean ingredients for a personal twist. Enjoy!

Nutritional Facts for Mediterranean Tomato and Cucumber Salad

When diving into the delicious world of Mediterranean tomato and cucumber salad, it’s important to know what you’re consuming. Here’s a quick breakdown of the key nutritional benefits:

Calories

This refreshing salad is not just tasty; it’s also low in calories, making it an excellent choice for those watching their intake. A typical serving contains approximately 150 calories, making it a wholesome addition to any meal.

Fiber

Packed with fiber, this salad features ingredients like cucumbers and tomatoes, which help promote healthy digestion. You’ll find around 3 grams of fiber per serving, supporting your gut health and keeping you satisfied longer.

Vitamins and Minerals

The Mediterranean tomato and cucumber salad is rich in essential vitamins and minerals. It provides a good source of vitamin C, vitamin K, and potassium, contributing to overall wellness. Ingredients like feta cheese also offer calcium, making this salad not just refreshing but nourishing too.

With these nutritional benefits in mind, enjoying your Mediterranean tomato and cucumber salad becomes even more rewarding! Ready for a yummy twist? You can learn more about the health benefits of Mediterranean ingredients here.

FAQ about Mediterranean Tomato and Cucumber Salad

Can I make this salad in advance?
Absolutely! This Mediterranean tomato and cucumber salad can be made a few hours in advance. Just be sure to wait until right before serving to add the dressing and the feta on top to keep everything fresh and crispy. If you're planning to enjoy it the next day, consider keeping the cucumbers and tomatoes separate initially to prevent them from getting too soggy.

Is it suitable for meal prep?
Yes! This salad is perfect for meal prep. You can chop your veggies and store them in the fridge for up to three days. Just keep the dressing separate until you're ready to eat. This not only adds convenience but ensures your salad remains crunchy and delicious throughout the week.

What variations can I try?
Feel free to get creative! Add ingredients like

bell peppers for extra crunch,
avocados for creaminess, or
chickpeas for added protein.

You can also customize the dressing with balsamic vinegar or switch out herbs to experiment with flavors. Enjoy making this Mediterranean tomato and cucumber salad your own! Check out seasonal recipes on sites like Epicurious for more inspiration and ideas.

Conclusion on Mediterranean Tomato and Cucumber Salad

In conclusion, this Mediterranean tomato and cucumber salad is not just a dish; it's a delightful experience that bursts with flavor and vibrancy. Perfect for a quick lunch or as a side for any dinner, it's a must-try! Embrace the tastes of the Mediterranean and enjoy every bite!

If you're interested in exploring more Mediterranean recipes, check out this delicious tabbouleh or a classic Greek salad.