Mediterranean Diet Cucumber Tomato Salad
Fresh, vibrant, and loaded with Mediterranean-inspired flavors, this Cucumber Tomato Salad is the ultimate healthy side dish that comes together in just 15 minutes. Featuring crisp cucumbers, juicy cherry tomatoes, and a hint of tangy red onion, the salad is elevated with creamy crumbled feta and a zesty homemade dressing made from extra virgin olive oil, lemon juice, and aromatic dried oregano. Finished with a sprinkle of fresh parsley, this light and refreshing dish is perfect for showcasing seasonal produce and embracing the Mediterranean diet. Whether you're serving it alongside grilled protein or enjoying it as a nutritious lunch, this easy salad is a burst of sunshine in every bite. Keywords: Mediterranean salad, cucumber tomato salad, healthy side dish, easy salad recipe, Mediterranean diet.
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Recipe Information
Ingredients
- 2 large cucumber
- 250 grams cherry tomatoes
- 1 small red onion
- 100 grams feta cheese
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 handful fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash the cucumbers and cherry tomatoes thoroughly. If the cucumbers have thick skins, peel them. Otherwise, leave the skins on for added texture and nutrients.
Cut the cucumbers lengthwise and slice them into thin half-moons. Halve the cherry tomatoes for a burst of color and flavor in the salad.
Peel and thinly slice the red onion. To mellow the flavor of the onion, you can soak the slices in cold water for a few minutes, then drain before adding to the salad.
In a large salad bowl, combine the cucumber, cherry tomatoes, and red onion.
Crumble the feta cheese over the vegetables.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.
Drizzle the dressing over the salad and gently toss everything together to ensure even distribution of flavors.
Finely chop the fresh parsley and scatter it over the top of the salad.
Let the salad sit for about 5 minutes to allow the flavors to meld before serving.
Enjoy the salad as a side dish or a refreshing light lunch!
Nutrition Facts
Calories |
856 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.5 g | 84% | |
| Saturated Fat | 19.7 g | 98% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 2374 mg | 103% | |
| Total Carbohydrate | 57.7 g | 21% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 25.6 g | ||
| Protein | 24.0 g | 48% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 734 mg | 56% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 2287 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
