🥗 Mediterranean Cucumber and Tomato Salad

A Mediterranean Cucumber and Tomato Salad is one of the simplest yet most refreshing dishes in Mediterranean cuisine. Inspired by classic Greek village-style salads, this recipe highlights fresh vegetables, extra virgin olive oil, herbs, and a bright splash of lemon. It’s light, hydrating, and packed with antioxidants — perfect as a side dish, light lunch, or healthy dinner companion.

This salad is naturally vegetarian, gluten-free, and heart-healthy — making it a staple in Mediterranean households.

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🌿 Ingredients (Serves 4)

• 2 large cucumbers (or 3 Persian cucumbers), sliced

• 3–4 ripe tomatoes, chopped

• ½ small red onion, thinly sliced

• ¼ cup fresh parsley, chopped

• ¼ cup fresh mint (optional but authentic Mediterranean touch)

• ¼ cup extra virgin olive oil

• 1–2 tablespoons fresh lemon juice (or red wine vinegar)

• ½ teaspoon sea salt (adjust to taste)

• ¼ teaspoon black pepper

• ½ teaspoon dried oregano

• ½ cup feta cheese, crumbled (optional but traditional)

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🫒 Optional Mediterranean Add-Ins

• Kalamata olives

• Chickpeas (for extra protein)

• Avocado cubes

• Toasted pine nuts

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👩‍🍳 Instructions

1. Prep the vegetables
   Wash and slice cucumbers, chop tomatoes, and thinly slice red onion.

2. Reduce onion sharpness (optional)
   Soak sliced onions in cold water for 10 minutes, then drain.

3. Make the dressing
   In a small bowl, whisk together olive oil, lemon juice (or vinegar), salt, pepper, and oregano.

4. Combine
   In a large bowl, gently toss cucumbers, tomatoes, onion, parsley, and mint.

5. Dress & finish
   Pour dressing over the salad and toss lightly. Top with feta and olives if using.

6. Rest before serving
   Let sit for 10–15 minutes to allow flavors to blend.

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🥄 Serving Suggestions

• Serve alongside grilled chicken, fish, or lamb

• Pair with hummus and warm pita

• Spoon over quinoa or couscous

• Enjoy as a light lunch with chickpeas added

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🥗 Nutritional Benefits

• Cucumbers – Hydrating and low calorie

• Tomatoes – Rich in lycopene (heart-protective antioxidant)

• Olive oil – Healthy monounsaturated fats

• Fresh herbs – Anti-inflammatory properties

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❓ Q & A

❓ Can I make this salad ahead of time?

Yes, but for best texture, add the dressing 15–30 minutes before serving. Tomatoes release juice if stored too long.

❓ How long does it last in the fridge?

Up to 2 days in an airtight container. Stir before serving.

❓ Can I skip feta cheese?

Absolutely. It’s delicious without cheese and becomes vegan-friendly.

❓ What type of cucumber is best?

Persian or English cucumbers are ideal because they have fewer seeds and thinner skin.

❓ Can I add protein to make it a full meal?

Yes! Add grilled chicken, tuna, chickpeas, or white beans.

❓ Is this similar to Greek salad?

It’s very close. Traditional Greek salad often includes large chunks, olives, feta, and sometimes green peppers.