This Healthy Cucumber Tomato Salad is a refreshingly crisp and vibrant side dish, perfect for hot summer days. It comes together in minutes with no cooking required and features a simple vinaigrette that complements the natural flavors of fresh cucumbers, juicy tomatoes, and onions. Easy to prep ahead, it’s ideal for barbecues, potlucks, or weeknight meals. The flavors deepen over time in the fridge, and it pairs beautifully with grilled meats, sandwiches, or Mediterranean dishes.
Ingredients
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English cucumbers (or regular cucumbers, peeled and seeded), sliced
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Ripe tomatoes (Heirloom, Roma, grape, or cherry), chopped or halved
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Red onion, thinly sliced (soaked if you prefer milder flavor)
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Olive oil
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Red wine vinegar (can also use white wine vinegar, apple cider vinegar, or lemon juice)
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A pinch of granulated sugar (optional but adds a subtle balance)
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Salt and freshly ground black pepper, to taste
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Optional herbs or additions: fresh basil, dried oregano or Italian seasoning, honey or maple syrup as alternate sweeteners
Directions
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Prep cucumbers to stay crisp: If using regular cucumbers, peel and scoop out seeds; sprinkle salt over the slices and let sit for 15–20 minutes, then pat dry with paper towels to remove excess moisture.
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Soften the onion (optional): If the red onion is too sharp, soak the slices in cold water for about 10 minutes to mellow the bite, then drain thoroughly.
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Combine the vegetables: In a large bowl, mix the prepared cucumbers, tomatoes, and onions.
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Make the dressing: Whisk together olive oil, red wine vinegar (or alternative), a pinch of sugar (if using), salt, and pepper. Adjust quantities based on your taste and the volume of salad.
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Dress the salad just before serving: Pour the vinaigrette over the vegetables and toss gently to coat; dressing too early can make ingredients soggy as they release moisture.
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Adjust seasoning: Taste and tweak vinegar, oil, salt, or pepper as needed.
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Chill or serve: Let the salad rest briefly in the fridge to let flavors meld or serve immediately if you prefer it very crisp.
Nutrients (Estimated per 1 cup serving)
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Calories: ~25–35 kcal
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Carbohydrates: ~5–7 g
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Fiber: ~1 g
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Sugars: ~2–3 g
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Fat: ~1–2 g (from olive oil)
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Protein: ~1 g
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Sodium: Depends on added salt and dressing; roughly 100–200 mg
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Vitamins & Minerals: Rich in vitamin C and other antioxidants, especially if using fresh tomatoes and cucumber skin
Health Benefits of Cucumber Tomato Salad
Cucumber and tomato salad is not only a delicious and refreshing dish but also packed with numerous health benefits. Both cucumbers and tomatoes are low in calories, making this salad a great choice for anyone looking to maintain or lose weight. The freshness of these vegetables is complemented by the addition of healthy olive oil, which brings in essential fatty acids and antioxidants.
1. Hydration Boost
Cucumbers, with their high water content (about 96%), are an excellent hydrating food. Staying hydrated is crucial for overall health, as water helps with digestion, nutrient absorption, and maintaining healthy skin. Combined with tomatoes, which are also made up of 95% water, this salad provides an excellent way to stay hydrated during the hot summer months.
2. Rich in Vitamins and Minerals
Tomatoes are a rich source of vitamin C, an antioxidant that supports immune function, skin health, and wound healing. Vitamin C is also involved in the production of collagen, which helps maintain skin elasticity and joint health. In addition, tomatoes are packed with potassium, an essential mineral that supports heart health and muscle function.
Cucumbers, while low in calories, are rich in vitamin K, which plays a vital role in bone health and wound healing. The addition of red onion to the salad brings in sulfur compounds, which have been shown to support heart health and possess anti-inflammatory properties.
3. Antioxidants and Anti-inflammatory Effects
Both cucumbers and tomatoes are rich in antioxidants, which help neutralize free radicals in the body. Free radicals can damage cells and contribute to aging and chronic diseases such as heart disease and cancer. The lycopene found in tomatoes, in particular, is a potent antioxidant known for its ability to protect cells from oxidative stress and reduce the risk of certain cancers, particularly prostate cancer. Moreover, the antioxidants in cucumbers, such as flavonoids, provide anti-inflammatory benefits that help reduce the risk of chronic inflammatory diseases.
4. Supports Digestive Health
Cucumbers are a great source of fiber, which helps support digestive health by promoting regular bowel movements and preventing constipation. The high water content in cucumbers also aids in the digestion process by softening stool and making it easier to pass. Tomatoes, too, contribute to digestive health with their fiber content, which helps keep the gut functioning optimally.
5. Blood Sugar Regulation
The fiber and low glycemic index of cucumbers and tomatoes make them ideal foods for regulating blood sugar levels. Including these vegetables in your diet may help prevent spikes in blood sugar, making this salad a great option for individuals with diabetes or those trying to manage their blood sugar levels.
How to Make the Perfect Cucumber Tomato Salad
While making a cucumber tomato salad might seem simple, there are a few tips and tricks to ensure the best flavor and texture. One of the most important steps is to properly prepare the cucumbers. If you are using regular cucumbers (not the English variety), be sure to peel and scoop out the seeds. This helps prevent the salad from becoming too watery. Additionally, salting the cucumber slices before assembling the salad draws out excess moisture, ensuring the cucumbers stay crisp and fresh.
Another key factor is the dressing. The vinaigrette, made with olive oil and red wine vinegar, is essential in bringing all the ingredients together. However, you can adjust the vinegar-to-oil ratio to suit your personal taste. Some people prefer a more tangy dressing, while others enjoy a milder, oil-forward dressing. The optional addition of sugar can balance the acidity of the vinegar and round out the flavors.
When adding onions, consider soaking them in cold water for 10 minutes if you find the taste too strong. This step helps mellow the sharpness of the onions, making them more palatable. Additionally, herbs like fresh basil, dried oregano, or Italian seasoning can elevate the flavor profile of the salad, adding layers of complexity to the dish.
Best Variations and Additions
This cucumber tomato salad is versatile and can be customized in various ways to suit your taste preferences or dietary needs. Here are some ideas for additional ingredients and variations:
1. Add Protein
To make this salad a more substantial meal, you can add a protein source. Grilled chicken, shrimp, or even feta cheese are great options. Adding protein not only enhances the nutritional value of the salad but also helps keep you feeling full for longer.
2. Try Different Vinegars
While the recipe calls for red wine vinegar, you can experiment with other types of vinegar to change the flavor. White wine vinegar is milder and has a less pronounced flavor, while apple cider vinegar adds a tangy, slightly sweet note. You could even use lemon juice for a zesty, citrusy twist.
3. Incorporate Grains
For a heartier salad, consider adding whole grains like quinoa, bulgur, or couscous. These grains not only add texture but also increase the fiber content of the salad, making it even more filling and nutritious.
4. Make It Mediterranean
To give your cucumber tomato salad a Mediterranean flair, add kalamata olives, red bell peppers, or even a drizzle of tzatziki sauce. These additions will complement the fresh vegetables and bring the flavors of the Mediterranean to your table.
5. Sweeten It Up
If you prefer a sweeter version of this salad, drizzle a little honey or maple syrup into the dressing. This will add a touch of sweetness that pairs beautifully with the tang of the vinegar.
Cucumber Tomato Salad for Special Diets
This cucumber tomato salad is naturally gluten-free and vegetarian, making it a great option for those following these diets. If you’re on a low-carb or ketogenic diet, you can easily make this salad a part of your meal plan. The salad is low in carbs, primarily coming from the vegetables, so it fits well within the guidelines of these diets.
For anyone following a paleo or Whole30 diet, the basic ingredients of this salad meet the requirements. Just be sure to avoid adding any processed ingredients or sweeteners like refined sugar. Instead, opt for natural sweeteners like honey or maple syrup, if needed.
How to Store and Serve
Cucumber tomato salad is best served fresh, but it can be stored in the fridge for up to 1-2 days. If you plan to make the salad ahead of time, it’s a good idea to store the dressing separately and add it just before serving. This will prevent the salad from becoming soggy as the vegetables release moisture.
If you prefer a chilled salad, allow it to rest in the fridge for about 30 minutes before serving. This gives the flavors time to meld together, creating a more flavorful dish.
Conclusion
Cucumber tomato salad is a simple yet flavorful dish that combines the freshness of cucumbers, the juiciness of tomatoes, and the tangy bite of red onions, all brought together by a delicious vinaigrette. It’s not only refreshing but also a nutritious addition to any meal. The health benefits of this salad, including hydration, vitamins, minerals, and antioxidants, make it a fantastic choice for anyone looking to eat healthy without compromising on taste. Whether served as a side dish or as part of a larger meal, this salad is sure to be a crowd-pleaser. With endless variations and customization options, you can make this dish your own while keeping it light, fresh, and healthy.