Last Updated on July 30, 2024 by Nina
Looking for a light, refreshing dish that embodies the essence of Mediterranean cuisine? Try this simple cucumber and tomato salad!
This salad is a staple in many Mediterranean countries, known for its crisp textures, bright flavors, and health benefits. It’s believed to have originated in Greece, but variations can be found throughout the region.
What this salad means to me
For me, this cucumber and tomato salad is more than just a side dish – it’s a reminder of sun-soaked vacations and the joy of simple, fresh ingredients. I first tasted it on a trip to Greece, and the memory of sitting in a small taverna, enjoying this salad with a view of the sparkling Aegean Sea, has stayed with me ever since.
Now, whenever I make this salad at home, it transports me back to those carefree days. The process of chopping the vegetables, mixing the dressing, and arranging it all in a bowl has become a meditative ritual that helps me slow down and appreciate the simple things in life. Sharing this salad with friends and family is my way of bringing a little bit of Mediterranean sunshine to our table, no matter where we are.
Variations
As a versatile salad, you can include a variety of ingredients to create different versions, such as:
- Greek-style with feta cheese and olives
- Italian-style with mozzarella and basil
- Middle Eastern-style with mint and sumac
- Spanish-style with bell peppers and onions
- Moroccan-style with chickpeas and cumin
- Cucumber and tomato gazpacho
- Cucumber and tomato couscous salad
The possibilities are endless! For today, though, we’ll keep the recipe simple with a basic cucumber and tomato salad.
Interesting Facts About the Mediterranean Diet
The cucumber and tomato salad is a perfect example of the Mediterranean diet, which is renowned for its health benefits. Here are some fascinating facts about this dietary pattern:
- Heart Health Champion: The Mediterranean diet is associated with a reduced risk of heart disease, stroke, and cardiovascular mortality.
- Longevity Boost: People who follow this diet tend to live longer and have a lower risk of chronic diseases.
- Brain Benefits: Studies suggest that the Mediterranean diet may help prevent cognitive decline and reduce the risk of Alzheimer’s disease.
- Abundance of Plant-Based Foods: The diet emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds, with olive oil as the primary source of added fat.
- Moderate Fish and Poultry: These protein sources are consumed in moderate amounts, while red meat is limited.
- Wine in Moderation: Red wine is often consumed in moderation with meals, though it’s not a requirement for health benefits.
- UNESCO Recognition: In 2013, UNESCO added the Mediterranean diet to its Representative List of the Intangible Cultural Heritage of Humanity.
- Environmental Sustainability: The diet’s emphasis on plant-based foods and locally sourced ingredients makes it more environmentally sustainable compared to many Western diets.
These facts highlight why dishes like our cucumber and tomato salad are not just delicious but also contribute to a healthy lifestyle when part of a balanced Mediterranean-style diet.
Cucumber and Tomato Salad
Ingredients
- 2 large cucumbers chopped
- 4 medium tomatoes chopped
- 1/2 red onion thinly sliced
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Optional
- - 1/2 cup crumbled feta cheese
- - 1/4 cup pitted Kalamata olives
- - 1/4 cup chopped fresh parsley
- - 1 clove garlic minced
Instructions
- Wash and chop the cucumbers and tomatoes into bite-sized pieces. Place them in a large bowl.
- Thinly slice the red onion and add it to the bowl with the cucumbers and tomatoes.
- In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper to make the dressing.
- Pour the dressing over the vegetables and toss gently to combine.
- If using any optional ingredients, add them now and mix gently.
Notes
Nutrition Facts (Per Serving - without optional additions):
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 150 |
| Total Fat | 14g |
| Saturated Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 10mg |
| Total Carbohydrates | 7g |
| Dietary Fiber | 2g |
| Sugars | 4g |
| Protein | 1g |
| Vitamin A | 15% DV |
| Vitamin C | 25% DV |
| Calcium | 4% DV |
| Iron | 4% DV |
Nutrition Facts (Per Serving - with all optional additions):
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 230 |
| Total Fat | 19g |
| Saturated Fat | 5g |
| Cholesterol | 15mg |
| Sodium | 360mg |
| Total Carbohydrates | 9g |
| Dietary Fiber | 3g |
| Sugars | 4g |
| Protein | 4g |
| Vitamin A | 20% DV |
| Vitamin C | 30% DV |
| Calcium | 10% DV |
| Iron | 6% DV |
Serving and storing
How to serve cucumber and tomato salad
This salad is best served chilled or at room temperature. You can serve it immediately, but letting it sit for about 30 minutes in the refrigerator allows the flavors to meld together beautifully. It’s perfect as a side dish for grilled meats or fish, or as a light lunch on its own with some crusty bread. For a complete Mediterranean meal, serve it alongside hummus, pita bread, and grilled chicken or lamb skewers.
How to store cucumber and tomato salad
Store any leftover salad in an airtight container in the refrigerator. It will keep well for 1-2 days, although the vegetables may release some water and the cucumbers may lose some of their crispness over time. Give it a quick stir before serving leftovers.
How long does cucumber and tomato salad last
When stored properly in the refrigerator, cucumber and tomato salad will last for 1-2 days. However, it’s best enjoyed fresh or within 24 hours of preparation for optimal texture and flavor. The salad may become watery if stored for too long, as the salt in the dressing draws moisture out of the vegetables.
Enjoy your delicious and healthy Mediterranean cucumber and tomato salad!
References
- Estruch, R., et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine, 378(25), e34. https://doi.org/10.1056/NEJMoa1800389
- Trichopoulou, A., et al. (2003). Adherence to a Mediterranean Diet and Survival in a Greek Population. New England Journal of Medicine, 348(26), 2599-2608. https://doi.org/10.1056/NEJMoa025039
- Scarmeas, N., et al. (2006). Mediterranean Diet and Risk for Alzheimer’s Disease. Annals of Neurology, 59(6), 912-921. https://doi.org/10.1002/ana.20854
- Willett, W. C., et al. (1995). Mediterranean diet pyramid: a cultural model for healthy eating. The American Journal of Clinical Nutrition, 61(6), 1402S-1406S. https://doi.org/10.1093/ajcn/61.6.1402S
- Sofi, F., et al. (2014). Mediterranean diet and health status: an updated meta-analysis and a proposal for a literature-based adherence score. Public Health Nutrition, 17(12), 2769-2782. https://doi.org/10.1017/S1368980013003169
- UNESCO. (2013). Mediterranean diet. Intangible Cultural Heritage of Humanity. https://ich.unesco.org/en/RL/mediterranean-diet-00884
- Dernini, S., & Berry, E. M. (2015). Mediterranean Diet: From a Healthy Diet to a Sustainable Dietary Pattern. Frontiers in Nutrition, 2, 15. https://doi.org/10.3389/fnut.2015.00015