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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
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Prep Time 15 minutes
Total Time 15 minutes
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.
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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
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