Mediterranean Salad Recipe with Cucumber, Tomato and Onion

Fresh Mediterranean Salad with Cucumber Tomatoes and Onion 🥗🍅🥒

1. Introduction

Discover the delightful flavors of a Mediterranean salad recipe that embodies the essence of healthy eating and vibrant cuisine. This cucumber tomato onion salad is a perfect addition to any meal, whether you’re looking for a quick lunch or an elegant side dish. Inspired by classic Mediterranean cuisine, this fresh salad combines crisp vegetables with a zesty dressing to create a dish that is both nourishing and bursting with flavor. Explore our step-by-step instructions to craft this irresistible healthy salad at home.

2. Ingredients for the Mediterranean salad recipe

• 1 large cucumber, sliced
• 2 cups cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled (optional)
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• Salt and freshly ground black pepper to taste

3. How to make the Mediterranean salad: Step-by-step instructions

Preparing the vegetables

Begin by washing the cucumber, cherry tomatoes, and red onion thoroughly. Slice the cucumber into thin rounds, halve the cherry tomatoes, and thinly slice the red onion. For an added touch, chop fresh parsley to add a burst of freshness.

Mixing the ingredients

In a large mixing bowl, combine the sliced cucumber, cherry tomatoes, and red onion. Toss gently to distribute evenly.

Making the dressing

In a small bowl, whisk together the extra virgin olive oil and lemon juice. Season with a pinch of salt and freshly ground black pepper to enhance the flavors.

Assembling the salad

Pour the dressing over the vegetables and toss until everything is coated. Sprinkle with crumbled feta cheese and chopped parsley for added flavor. Serve immediately for the freshest taste or refrigerate for up to 1 hour to let the flavors meld.

4. Storage tips for this healthy salad

Store any leftovers in an airtight container in the refrigerator for up to 24 hours. Keep in mind that the vegetables may release some water over time, so it’s best to consume the salad soon after preparation for the most vibrant flavors. For a make-ahead version, prepare the dressing separately and add it just before serving.

5. Serving suggestions for your Mediterranean cuisine

This cucumber tomato onion salad pairs wonderfully with grilled meats, seafood, or as part of a larger Mediterranean platter. You can also serve it alongside warm pita bread or as a topping for couscous or quinoa bowls. For a complete Mediterranean experience, check out our viral banana bread or explore more colorful veggie pasta.

6. Kitchen tools that you might need for this recipe

• Compact 6-in-1 Digital Air Fryer — Perfect for grilling or roasting vegetables for a more savory twist on your salad.
• T-fal 14-Piece Nonstick Cookware Set — This versatile set makes prep work like chopping and mixing quick and hassle-free.
• Ninja Foodi Smart XL Indoor Grill & Air Fryer Combo — Ideal for grilling vegetables or preparing proteins to accompany your salad.

7. FAQ about the Mediterranean salad recipe

Can I substitute feta cheese?

Absolutely! For a dairy-free or vegan version, you can omit feta or use vegan cheese alternatives. Goat cheese or fresh mozzarella also work well if you prefer different flavors.

How long does it take to prepare?

The entire process, including chopping and mixing, takes approximately 10-15 minutes, making this a quick and easy healthy salad to prepare.

Can I add protein?

Yes! Grilled chicken, shrimp, or chickpeas are excellent protein additions that complement the fresh vegetables and make the salad more filling.

Is this suitable for meal prep?

Yes, but add the dressing just before serving to prevent the vegetables from becoming soggy. Prepare the vegetables in advance and keep the dressing separate.

8. Variations and tips for your Mediterranean salad

• Try adding sliced bell peppers or olives for extra flavor.
• Use apple cider vinegar instead of lemon juice for a different tang.
• Include roasted nuts like pine nuts or walnuts for crunch.

9. Conclusion

This Mediterranean salad recipe is the perfect way to enjoy fresh, wholesome ingredients with a burst of flavor. Whether served as a side dish or a light main course, this cucumber tomato onion salad embodies the elegance and simplicity of Mediterranean cuisine. Easy to customize and quick to prepare, it’s a healthy addition to any diet. Make it today and savor the taste of the Mediterranean!

Fresh Mediterranean Salad with Cucumber Tomatoes and Onion

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A refreshing Mediterranean salad packed with crisp cucumbers, juicy tomatoes, and sharp onions, dressed in olive oil and herbs for a light, flavorful dish.

• Total Time: 10 minutes
• Yield: 4 servings

Ingredients

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• 2 large cucumbers, diced
• 3 ripe tomatoes, chopped
• 1 small red onion, thinly sliced
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

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Instructions

1. In a large bowl, combine diced cucumbers, chopped tomatoes, and sliced onions.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the vegetables and toss gently to combine.
4. Serve immediately or chill for 15-20 minutes for enhanced flavors.

Notes

For added flavor, garnish with fresh basil or parsley. Adjust seasoning according to taste. Best enjoyed fresh but can be stored refrigerated for up to 2 hours.

• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Vegetarian

Nutrition

• Serving Size: 1 bowl
• Calories: 150 Kcal
• Sugar: 6g
• Sodium: 120mg
• Fat: 10g
• Saturated Fat: 1.5g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 3g
• Cholesterol: 0mg