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    Home » Recipes » Salads

    Mediterranean Cucumber Tomato Salad For Weight-Loss (Vegan)

    Published: May 8, 2023 · Modified: Jul 19, 2024 by Marinela Malcheva


    Jump to Recipe

    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!

    Mediterranean cucumber tomato onion salad with parsley in a bowl with female hands holding a wooden spoon

    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.

    Cucumber and tomato salad with red onion and parsley in a bowl with fork on white marble table

    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, Carrot and Cucumber Salad, or this Mediterranean Corn Salad With Black Beans.

    Now, let me show you how easy this salad is!

    Jump to:
    • Ingredients
    • How To Make Mediterranean Cucumber and Tomato Salad
    • Variations
    • Storage
    • Top tips
    • FAQ
    • What goes with cucumber tomato salad
    • More salad recipes for weight loss
    • 📖 Recipe
    • 💬 Comments

    Ingredients

    This Mediterranean salad recipe requires only a few plant-based ingredients:

    Fresh whole foods for preparing healthy low-calorie salad side dish: cucumbers, tomatoes, red onion, parsley, lemon, extra virgin olive oil, and salt.

    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

    Diced tomatoes, sliced English cucumbers, and finely diced red onion in a bowl with chopped parsley, fresly squeezed lemon juice, and extra virgin olive oil on white marble table.

    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.

    Simple dressing for cucumber tomato salad in a small bowl with a whisk

    Make the dressing. In a small bowl, mix together olive oil, lemon juice, and salt. Whisk until well combined.

    Low-calorie Mediterranean summer salad with cucumbers, tomatoes, red onion, and fresh parsley.

    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.

    female hand is holding wooden spoon full of finely chopped fresh summer salad over a bowl

    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.
    Vegan cucumber tomato salad for a crowd in a big bowl with wooden spoon and kitchen towel

    FAQ

    Is it good to eat cucumber and tomato together

    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.

    Should you eat the skin of a cucumber

    Yes, the skin of cucumbers is nutritious and edible. Just make sure to wash them under cool running water before consumption.

    Can you freeze cucumber tomato salad

    This salad doesn't freeze well. Because of its high water content, it becomes soggy and mushy if you keep it in the freezer.

    Can I make it ahead

    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:

    • Easy vegan scrambled eggs with chickpea flour (no tofu)
      Easy Vegan Scrambled Eggs With Chickpea Flour (No Tofu)
    • Best homemade flour tortillas recipe
      Homemade Flour Tortillas Recipe (Without Baking Soda)
    • Stack of crispy vegan quinoa patties (veggie cakes).
      Vegan Quinoa Patties for Burgers (Gluten-Free Veggie Cakes)
    • Best recipe for potato latkes without eggs or matzo meal. Easy, gluten-free , vegan pancakes.
      Best Recipe for Potato Latkes (Crispy No Eggs Vegan Pancakes)

    More salad recipes for weight loss

    Here are some side dish salads that are packed with seasonal produce and are low in calories:

    • Vegan minty watermelon cucumber salad without feta
      Vegan Minty Watermelon Cucumber Salad Without Feta
    • Cucumber vinegar salad recipe with red onion and sesame seeds. Easy vegan side dish.
      Cucumber Vinegar Salad Recipe (Weight-Loss Side Dish)
    • Butter lettuce salad recipe with vinaigrette and radishes, cucumber, spring onions
      Perfect Butter Lettuce Salad (Fresh & Healthy)
    • Zesty quinoa salad with chickpeas (high-protein Mediterranean recipe).
      Mediterranean Zesty Quinoa Salad with Chickpeas (High-Protein)

    📖 Recipe

    Mediterranean cucumber tomato onion salad with parsley in a bowl with female hands holding a wooden spoon

    Mediterranean Cucumber Tomato Salad For Weight-Loss (Vegan)

    Marinela Malcheva
    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!
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Total Time 15 minutes mins
    Course Salad, Side Dish
    Cuisine Gluten-free, Low-carb, Mediterranean, Plant-based, Vegan, Vegetarian
    Servings 6 servings
    Calories 79 kcal

    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

    Calories: 79kcalCarbohydrates: 8gProtein: 2gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 205mgPotassium: 377mgFiber: 2gSugar: 4gVitamin A: 1460IUVitamin C: 27mgCalcium: 40mgIron: 1mg
    Keyword cucumber, tomato, tomato cucumber onion salad, weight-loss
    Tried this recipe?Let us know how it was!

    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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    A vegan food blogger, photographer, and recipe developer who is passionate about cooking simple, tasty, and budget-friendly recipes with wholesome God-given ingredients. Welcome to my vegan world! My goal is to share these delicious plant-based recipes with you so you can lead more healthy and happy lives!

    More about me →

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