Packed with refreshing summer flavors, this Mediterranean cucumber tomato salad with red onion and parsley drizzled with simple olive oil lemon dressing makes a quick and easy side that goes with just about everything.
This good-for-you tomato & cucumber salad recipe is vegan, gluten-free, low-calorie, low-carb, low-fat, and weight-loss friendly.
Fresh seasonal produce - a wonderful gift from our Creator God who always cares and provides us with the best nourishment our body and mind need!
Summer is finally in sight here and honestly, I can't wait. I'm excited about all the delicious vibrant fruits and vegetables that are full of flavor, color, and of course, nutrition.
I love eating ripe goods raw and crunchy or using them in my creamy smoothies or wholesome salads.
Due to many sunny days, my country abounds with a variety of greens among which one of the most popular are sweet, juicy tomatoes and crisp, cool cucumbers.
Hence, this light summer salad with onion, tomatoes, and cucumbers is our go-to everyday salad recipe we enjoy regularly. It's a lovely starter to any lunch or dinner meal!
If you love this recipe you'll certainly love my Cucumber Vinegar Salad, Butter Lettuce Salad, or this Mediterranean Corn Salad With Black Beans.
Now, let me show you how easy this salad is!
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Ingredients
This Mediterranean salad recipe requires only a few plant-based ingredients:
Salad Veggies
- Tomatoes (Beefsteak, Brandywine, Roma, plum, cherry, or whatever tomatoes you have on hand. Juicy tomatoes, with a mild, sweet flavor are ideal).
- Cucumbers (English, Persian, or garden cucumbers are the best for this raw vegetable salad recipe since they are almost seedless and have a thin skin that doesn't need to be peeled).
- Red Onion (you can use white onion, yellow onion, or scallions aka spring onions are perfect for this inexpensive salad).
- Fresh Parsley (finely chopped fresh basil, dill, or cilantro could be an amazing swap. Chop them as finely as possible to enhance the flavor and complexity of this salad).
Olive Oil Lemon Dressing
- Extra Virgin Olive Oil
- Fresh Lemon Juice (or apple cider vinegar)
- Salt
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
How To Make Mediterranean Cucumber and Tomato Salad
Prepare veggies. First, wash your vegetables under cool running water. Dice tomatoes into small chunks, then cut cucumbers into quarter slices, dice red onion, and finely chop parsley.
Make the dressing. In a small bowl, mix together olive oil, lemon juice, and salt. Whisk until well combined.
Assemble salad. Place the vegetables into a large bowl. Pour the dressing over chopped veggies and gently toss to coat. Taste the salad and adjust the salt, oil, or lemon juice as you desire. Serve and enjoy!
Variations
This summer salad is incredibly flexible! Here are my favorite ways to add extra flavor and make it more nutritious, as well.
- Add avocado - to add a lovely creaminess and some good fats.
- Top it with Roasted Chickpeas - for plant-based protein and a hearty crunch. Or you can use canned chickpeas.
- Mix in olives - rich and smokey, to experience a unique Mediterranean flavor.
- Toss in crumbled vegan feta cheese - for a delicate savory, salty, and cheesy taste.
- Make it spicy - you can slice fresh chili pepper (or your favorite type of hot pepper) to add heat to your cucumber, tomato & onion salad.
- Use more fresh herbs - fresh dill, basil or mint can be a great addition to this low-calorie salad.
Storage
Due to its high watery content, this salad is best served within 24 hours of preparation. Keep any leftovers in the fridge in an airtight container. I don't recommend freezing.
Top tips
- Use the best quality fresh produce from the nearest farmers market or your garden. Choose ripe, fragrant tomatoes with vibrant red color. Look for firm cucumbers with deep dark green color without yellow spots of wrinkles.
- Use chilled vegetables - for an ultra-refreshing experience.
- Cut your veggies into uniform, bite-sized pieces. Your salad will combine more evenly and be easier to eat.
- Finely dice the onion - to avoid the strong onion flavor distribute it evenly throughout the salad.
- Use good quality extra virgin olive oil. This unrefined oil with a rich, delicate flavor is loaded with healthy fats and disease-fighting antioxidants.
- To maximize their nutrient content, don't peel the cucumbers. Yes, cucumber skin is actually good for you. It's loaded with various vitamins, minerals, and antioxidants.
FAQ
This nutrient-dense combo can be an appetizing mix for boosting immunity while at the same time helping your weight loss goals. Tomatoes are an excellent source of antioxidant lycopene which is linked to numerous health benefits like reduced risk of heart disease and cancer. Additionally, cucumbers are low in calories and high in water and soluble fiber. They can help you detox and reduce belly fat, promote hydration, and improve your metabolism.
Yes, the skin of cucumbers is nutritious and edible. Just make sure to wash them under cool running water before consumption.
This salad doesn't freeze well. Because of its high water content, it becomes soggy and mushy if you keep it in the freezer.
This salad tastes best when eaten fresh, soon after it is made. If you want to make it in advance simply chop the vegetables and make the dressing by storing them separately. Add the dressing just before serving to prevent it become soggy.
What goes with cucumber tomato salad
These are my favorite dishes to serve with this salad:
More salad recipes for weight loss
Here are some side dish salads that are packed with seasonal produce and are low in calories:
📖 Recipe
Mediterranean Cucumber Tomato Salad For Weight-Loss (Vegan)
Equipment
- Large salad bowl
- Knife
- Wooden cutting board
Ingredients
Salad Veggies
- 2 English cucumbers about 3 cups, sliced into quarters
- 3 tomatoes medium sized, about 3 cups, diced
- 1 red onion ½-¾ cup, finely diced
- 1 cup fresh parsley loosely packed, finely chopped
Dressing for Cucumber Tomato Salad
- 2 tablespoon olive oil extra virgin
- 2 teaspoon lemon juice freshly squeezed
- ½ teaspoon salt or to taste
Instructions
- First, wash your vegetables under running water. Dice tomatoes into small chunks, then cut cucumbers into quarter slices, dice red onion, and finely chop parsley.
- In a small bowl, mix together olive oil, lemon juice, and salt. Whisk until well combined.
- Place the vegetables into a large bowl. Pour the dressing over chopped veggies and gently toss to coat. Taste the salad and adjust the salt, oil, or lemon juice as you desire. Serve and enjoy!
Notes
- Due to its high watery content, this salad is best served within 24 hours of preparation. Keep any leftovers in the fridge in an airtight container. I don't recommend freezing.
- Use the best quality fresh produce from the nearest farmers market or your garden. Choose ripe, fragrant tomatoes with vibrant red color. Look for firm cucumbers with deep dark green color without yellow spots of wrinkles.
- Use chilled vegetables - for an ultra-refreshing experience.
- Cut your veggies into uniform, bite-sized pieces. Your salad will combine more evenly and be easier to eat.
- Finely dice the onion - to avoid the strong onion flavor distribute it evenly throughout the salad.
- Use good quality extra virgin olive oil. This unrefined oil with a rich, delicate flavor is loaded with healthy fats and disease-fighting antioxidants.
- To maximize their nutrient content, don't peel the cucumbers. Yes, cucumber skin is actually good for you. It's loaded with various vitamins, minerals, and antioxidants.
Nutrition
Did you make this vegan cucumber tomato salad?
I would greatly appreciate it if you have a minute to rate the recipe and leave a comment below. You can also share your photo on Instagram with the tag @go_eatgreen and hashtag it #go_eatgreen. We would love to see your creations! Thank you for sharing your experience with us, we are so grateful you are here 🙏
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