Easy Tomato Cucumber Salad

This Tomato Cucumber Salad is light, refreshing, and packed with vibrant summer flavors. It’s quick to make and perfect as a side dish for family dinners, barbecues, or potluck gatherings. The crisp vegetables pair beautifully with a simple, zesty vinaigrette for a dish that’s as nutritious as it is delicious.

Ingredients

Salad:

5 large tomatoes, quartered
1 English cucumber, peeled and sliced
½ large red onion, thinly sliced
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro
1 pinch kosher salt
1 pinch black pepper

Vinaigrette Dressing:

½ cup olive oil
¼ cup red wine vinegar
1 garlic clove, minced
1 teaspoon kosher salt
1 pinch freshly ground black pepper
½ teaspoon honey or brown sugar (optional for low-carb/Keto diets)
1 teaspoon dried oregano

Directions

Prepare the vegetables:
In a large bowl, combine the tomatoes, cucumber, red onion, parsley, and cilantro. Season with a pinch of salt and black pepper. Gently toss to mix.
Make the vinaigrette:
In a small bowl or mason jar, whisk together the olive oil, red wine vinegar, garlic, kosher salt, pepper, honey (if using), and dried oregano until well emulsified.
Combine and marinate:
Pour the vinaigrette over the salad. Toss gently to coat all the vegetables evenly. Cover the bowl with plastic wrap and let the salad rest at room temperature for 1 to 3 hours to let the flavors develop.
Serve:
Serve fresh at room temperature or slightly chilled.

Nutritional Information (Per Serving – Approx.)

Calories: 168 kcal
Carbohydrates: 7 g
Protein: 1 g
Fat: 16 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 726 mg
Potassium: 514 mg
Fiber: 2 g
Sugar: 4 g
Vitamin A: 15 IU
Vitamin C: 13 mg
Calcium: 20 mg
Iron: 1 mg

Why You’ll Love This Easy Tomato Cucumber Salad

When the weather warms up and fresh produce is in abundance, few things hit the spot like a crisp, vibrant, and refreshing salad. The Easy Tomato Cucumber Salad isn’t just another side dish—it’s a celebration of summer flavors, a crowd-pleaser at any gathering, and a breeze to prepare. Whether you’re looking for a light lunch, a healthy companion to grilled meats, or a colorful dish for a potluck, this salad ticks all the boxes.

What makes this salad particularly appealing is its simplicity. With just a handful of common ingredients and a no-fuss vinaigrette, it delivers a depth of flavor that belies the minimal effort required. It’s gluten-free, vegetarian, and easily adaptable to various dietary preferences, making it a versatile choice for all types of eaters.

A Salad Rooted in Mediterranean Tradition

This dish echoes the flavors and principles of the Mediterranean diet—arguably one of the healthiest and most flavorful ways of eating. The use of ripe tomatoes, fresh cucumbers, herbs like parsley and cilantro, and a tangy vinaigrette made with olive oil and red wine vinegar are all hallmarks of Mediterranean cooking. These ingredients come together to create a dish that is both refreshing and packed with nutrients.

The Mediterranean region is known for its focus on fresh, whole foods and healthy fats, and this salad fits perfectly into that lifestyle. It’s not uncommon to find variations of this salad in countries like Greece, Turkey, Lebanon, and Italy, where fresh vegetables are often the stars of the meal rather than just a side.

Perfect for Any Occasion

One of the biggest advantages of this salad is its versatility. It’s suitable for nearly any event or meal scenario:

Weeknight dinners: Quick to make and light enough to accompany heartier mains.
Picnics and barbecues: Travels well and complements grilled meats, seafood, or plant-based proteins.
Potlucks and gatherings: A visually appealing, flavor-packed dish that stands out on any buffet table.
Meal prep: Make a batch and store it in the fridge for a couple of days. The flavors deepen over time, making it even tastier the next day.

Additionally, this salad is easily scalable. Whether you’re cooking for two or preparing for a party of twenty, the recipe adjusts effortlessly without compromising on flavor.

Seasonal and Customizable

This salad is especially delightful in the summer months when tomatoes and cucumbers are at their peak. Vine-ripened tomatoes offer a natural sweetness and juiciness, while English cucumbers add a crisp texture that doesn’t become watery over time. But even if you’re making it in the off-season, you can still enjoy great results by choosing high-quality produce.

Customization is another strong point. Don’t like cilantro? Swap it for basil or dill. Want to bulk it up into a more filling meal? Add feta cheese, chickpeas, or grilled chicken. You can also toss in extras like avocado, olives, or even quinoa to suit your tastes and dietary needs.

For those watching their sugar intake, the vinaigrette can be made without the honey or brown sugar, or substituted with a natural sweetener like stevia. The recipe is naturally low in carbs, which makes it friendly for low-carb or Keto lifestyles if the sweetener is omitted.

Health Benefits of the Ingredients

Every component of this salad contributes to its nutritional value. Here’s a closer look at how each element supports a healthy diet:

Tomatoes: Rich in antioxidants, especially lycopene, which has been linked to heart health and reduced cancer risk. They’re also a great source of vitamin C, potassium, folate, and vitamin K.
Cucumbers: Low in calories and high in water content, cucumbers are incredibly hydrating. They also offer small amounts of vitamin K, which supports bone health.
Red Onions: These provide not only flavor and crunch but also contain antioxidants like quercetin, known for its anti-inflammatory and antihistamine effects.
Fresh Herbs (Parsley & Cilantro): Both are nutrient-dense and contain compounds that support detoxification. Parsley is rich in vitamins A, C, and K, while cilantro has been studied for its potential to lower blood sugar and cholesterol.
Olive Oil: A cornerstone of the Mediterranean diet, extra virgin olive oil is full of heart-healthy monounsaturated fats and powerful antioxidants. It also helps in the absorption of fat-soluble vitamins present in vegetables.
Red Wine Vinegar: Low in calories but high in flavor, red wine vinegar has been shown to help with blood sugar control and appetite suppression.

Storage and Make-Ahead Tips

Another reason this salad is so popular is that it tastes better with time. Unlike leafy salads that wilt quickly after dressing, this tomato cucumber salad benefits from marinating. Allowing the vegetables to sit in the vinaigrette for a few hours (up to 3) enhances the flavors, softens the onion’s bite, and creates a more cohesive dish.

If you’re preparing it in advance, store it in an airtight container in the refrigerator. It keeps well for up to 2-3 days. The tomatoes may release more juice over time, but this simply adds to the depth of the dressing. Give it a quick stir before serving and taste for seasoning in case it needs a touch more salt or vinegar.

Serving Suggestions

This salad pairs wonderfully with a wide range of main courses. Here are some ideas:

Grilled proteins: Serve alongside grilled chicken, steak, lamb chops, or fish for a light, balanced plate.
Mediterranean platter: Combine with hummus, pita, olives, and falafel for a mezze-inspired spread.
Stuffed pita: Add to a pita pocket with grilled halloumi or roasted chickpeas for a quick lunch.
On toast: Use it as a fresh topping for bruschetta or avocado toast for a burst of flavor and color.

Conclusion

The Easy Tomato Cucumber Salad isn’t just a side dish—it’s a tribute to the beauty of simple, wholesome ingredients. Its bright, bold flavors and minimal prep make it a staple for anyone seeking fresh, healthy options. Whether you’re planning a picnic, prepping a week’s worth of meals, or simply craving something light and satisfying, this salad deserves a spot in your rotation.

What makes it truly exceptional is how it effortlessly combines nutrition, flavor, and flexibility. It adapts to seasons, events, and dietary preferences without losing its charm. If you’re looking for a recipe that’s as rewarding to eat as it is to prepare, the Easy Tomato Cucumber Salad is the one.

0 Shares