This Refreshing Mediterranean Cucumber and Tomato Salad is a simple yet flavorful dish packed with fresh vegetables and a tangy dressing. It combines crisp cucumbers, juicy cherry tomatoes, and crunchy red bell peppers with a light, zesty vinaigrette made from olive oil, lemon juice, and red wine vinegar. This salad is perfect as a side dish for grilled meats, seafood, or even as a light lunch. It’s a great way to enjoy fresh vegetables with a burst of Mediterranean flavors.
Preparation Time
- Preparation time: 10 minutes
- Total time: 10 minutes
Ingredients
- 3 tbsp olive oil
- Juice of 1/2 lemon
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- 1/4 tsp salt (or to taste)
- 1 English cucumber, diced
- 1 cup halved cherry tomatoes
- 1 red bell pepper, diced
Directions
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Prepare the dressing: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, and salt. Set aside.
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Chop the vegetables: Dice the English cucumber and red bell pepper into bite-sized pieces. Halve the cherry tomatoes.
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Combine the ingredients: In a large bowl, add the cucumber, cherry tomatoes, and red bell pepper.
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Toss with the dressing: Drizzle the dressing over the vegetables and toss gently to coat everything evenly.
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Let it sit: Allow the salad to sit for 5 minutes to let the flavors meld together.
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Serve and enjoy: Serve immediately as a fresh side dish or refrigerate for up to 2 hours for a more intense flavor.
Nutritional Facts (Per serving, serves 4)
- Calories: 90 kcal
- Protein: 1g
- Carbohydrates: 6g
- Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 60mg
- Fiber: 2g
- Sugar: 3g
The Origins and Popularity of the Recipe
Mediterranean cuisine is known for its fresh ingredients, simple preparation, and use of heart-healthy olive oil. This cucumber and tomato salad is inspired by Greek and Mediterranean flavors, where fresh vegetables are commonly paired with olive oil, herbs, and vinegar. Salads like this are a staple in Mediterranean households due to their refreshing taste and nutritional benefits.
The combination of crisp cucumbers, juicy tomatoes, and red bell peppers creates a delicious contrast in textures and flavors. Red wine vinegar and lemon juice add a bright acidity that enhances the sweetness of the tomatoes and the crunch of the bell peppers. This dish is popular because of its versatility, quick preparation, and ability to pair well with almost any main course.
Why You’ll Love This Recipe
- Quick and Easy: This salad takes only 10 minutes to prepare, making it perfect for busy days.
- Healthy and Nutritious: Packed with vitamins and antioxidants, this salad is a guilt-free addition to your meals.
- Versatile: Serve it as a side dish, a light lunch, or as a topping for grilled chicken or fish.
- Refreshing: The fresh vegetables combined with the tangy dressing create a bright and vibrant flavor.
Health Benefits of This Recipe
- Cucumbers: High in water content, they help with hydration and digestion while providing vitamins K and C.
- Tomatoes: Rich in antioxidants like lycopene, which supports heart health and may reduce inflammation.
- Red Bell Peppers: Packed with vitamin C, they help boost the immune system and improve skin health.
- Olive Oil: A source of healthy monounsaturated fats, which support heart health and reduce inflammation.
- Lemon Juice & Red Wine Vinegar: Provide acidity that aids digestion and enhances the absorption of nutrients.
Serving Suggestions
- As a Side Dish: Serve alongside grilled chicken, fish, or lamb for a Mediterranean-inspired meal.
- With Feta Cheese: Sprinkle crumbled feta over the top for a Greek-style twist.
- On a Bed of Greens: Add arugula or spinach to make it a heartier salad.
- With Pita Bread: Serve with warm pita or crusty bread to soak up the flavorful dressing.
Tips
- Use Fresh Ingredients: The fresher the vegetables, the better the flavor.
- Let it Marinate: Allowing the salad to sit for at least 10-15 minutes enhances the taste.
- Adjust Seasonings: Taste and add more salt, lemon juice, or vinegar according to preference.
Variations to Try
- Add Olives: Kalamata olives add a briny, salty flavor.
- Include Chickpeas: For added protein and texture, mix in a cup of canned chickpeas.
- Spice it Up: Add a pinch of red pepper flakes for a hint of heat.
Conclusion
This Refreshing Mediterranean Cucumber and Tomato Salad is the perfect addition to any meal, offering a light, healthy, and flavorful experience. With its fresh ingredients and simple dressing, it’s an easy way to incorporate more vegetables into your diet while enjoying a burst of Mediterranean flavors. Whether you’re making it for a quick lunch or serving it at a gathering, this salad is sure to impress!
Frequently Asked Questions
1. Can I make this salad ahead of time?
Yes! This salad can be made a few hours ahead and stored in the fridge. However, for the best texture, add the dressing just before serving.
2. Can I use a different type of vinegar?
Yes! Apple cider vinegar or balsamic vinegar can be used instead of red wine vinegar for a slightly different flavor.
3. How long does this salad last?
It’s best eaten fresh, but it can be stored in an airtight container in the refrigerator for up to 2 days.
4. Can I add protein to this salad?
Yes! You can add grilled chicken, shrimp, or chickpeas to make it a more filling meal.
Enjoy your fresh and flavorful Mediterranean Cucumber and Tomato Salad!